General Warm-up:
Run 400/Row 500
10m Spiders
10 Army T push-ups
10 Sit-ups
10 Squats
10 Shoulder press w/T’s
…then…
Ski erg 300m
10 Wall-ball shots
20 Shoulder touches
40 Jump rope
10 PVC passovers
10 PVC windmills
10 PVC overhead squats
Specific Warm-up:
7 Power snatches (45/33)
7 Power cleans (45/33)
5 Power snatches (75/53)
5 Power cleans (95/63)
3 Snatches (95/63)
3 Cleans (115/73)
1 Snatch (115/73)
1 Clean (125/80)
1 Snatch (125/80)
Conditioning:
“Adderall”
With a continuous running clock, perform the following:
0:00-11:00
Run 1-mile*
Max rep clean & jerk (135/95)
…rest 3:00, then…
14:00-20:00
800m Run*
Max rep snatches (125/80)
…rest 3:00, then…
23:00-27:00
400m Run*
Max rep thrusters (95/65)
For total reps
Compare to Monday, 30 September 2019
*if weather does not permit running, row the following distances: 2000m, 1000m, 500m
Mobility:
Twisted cross
Reclined spinal twist
Quad smash
Royal Huddleston Burpee Challenge:
Day 10*
No*See Day 1 for rules
Post results and experiences to comments
C&J 5
Snatch 8
Thrusters 17
Not happy with any of this. A few reasons this went badly, started late etc…LOL I need a re-do!
Row/Run/Run
C&J – 18
Snatch – 15
Thrusters – 18
Rowed due to rain.
8,4,23, Rx
Bike, row, row
Much different this time. The bike and tow makes a difference.
I did do all thrusters unbroken so that made me happy.
Welcoming a rest day tomorrow.