Africa Workout #5
Warm-up
About 5 rounds:
1-arm handstand practice
Ohs/duck walks (10/10)
Annie 6:36. Unanchored, no abmat.
Africa Workout #5
Warm-up
About 5 rounds:
1-arm handstand practice
Ohs/duck walks (10/10)
Annie 6:36. Unanchored, no abmat.
Africa Workout #4
Tabata weird shit mash-up:
Handstand hand raises — 14, 15, 17, 12, 16, 17, 16, 20 = 127
Plank
Duck walk — 20, 23, 25, 30×5 = 218
Side Plank, L
Lunges — 11, 12, 12, 13, 14, 13×3 = 101
Side plank, R
Total: 446.
-then-
250 double unders + 5 push-ups OTM — 5:55
More shoulder burn and less lung burn than I thought it would be…
Tabata dead bug.
Africa Workout #3
150 burpees
15:10.
Fuck altitude.
Africa Workout #2
AMRAP in 20 mins –
5 push-ups
10 sit-ups
15 walking lunges
15+5 push-ups
-then-
8 sets tabata plank
Africa Workout #1
Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps (sub 2×40# db)
Rest 1 minute
14:42.
-then-
6 sets tabata plank.
The Filthy Fifty (just because) — 28:30.
Post-dinner, post-a-little-wine.
Breakdown was kinda sad. Almost everything took around 2 mins, except the K2E took 5 and the burpees took a sort of incredible 7. Oops.
BB Gymnastics
1) Every 20 seconds for 4 minutes (13 total reps): 1 Power Snatch @ 75% (of max Snatch any style)
[highlight]103, 103, 103, 103, 103, 103, 103, 103, 103, 103, 103, 103, 103.[/highlight]
2) Every 20 seconds for 4 minutes (13 total reps): 1 Power Clean @ 75% (of max Clean any style)
[highlight]133, 133, 133, 133, 133, 133, 133, 133, 133, 133, 133, 133, 133.[/highlight]
BB Gymnastics
1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds
[highlight]88×2, 88×2, 88×2, 88×2, 88×2.[/highlight]
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
[highlight]108, 108, 108, 108, 108.[/highlight]
3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec.
[highlight]53×1, 53×3, 73×3.[/highlight]
3b) 3X5 Push Press – heaviest possible, rest 60 sec.
[highlight]105×5, 105×5, 105×5.[/highlight]
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.
Strength
Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.
[highlight]135×10, 155×10, 155×10.[/highlight]
Conditioning
Complete 2 cycles of…
4 round Tabata of:
Row for Calories OR Airdyne for Calories (Airdyne is the preference)
*Rest 1 minute.
4 round Tabata of:
Burpees
*Rest 1 minute.
Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.
[highlight]Rows — 32, 32
Burpees — 7/7/6 (20), 7/6/6 (19)
Total — 103.[/highlight]
[highlight]Off the reservation @ Offutt AFB.[/highlight]
BB Gymnastics
15 minutes to establish a 1RM Snatch.
15 minutes to establish a 1RM Clean and Jerk.
[highlight]Stuck to low hang to work on form, and because I had no lifting shoes and no belt.[/highlight]
[highlight]Hang Snatch — 103, 113, 118, 123, 128FF.[/highlight]
[highlight]Hang Clean & Jerk — 123, 133, 143, 153FJ.[/highlight]
Strength
Front Squats (based off 121201):
1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
[highlight]145, 145, 145, 145, 145.[/highlight]
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%
[highlight]155, 155, 155, 155, 155.[/highlight]
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%
[highlight]165, 165, 165, 165, 165.[/highlight]
Conditioning
3 rounds for time of:
50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#
[highlight]Didn’t have a prowler or a jump rope, so did a version of some random thing that was on the whiteboard –[/highlight]
For time:
200m run
20 wall ball shots, 14#
15 box jumps, 20″
15 kb swings, 24kg
20 burpees
[highlight]6:03.[/highlight]
Strength
1) Every 45 seconds for 7:30 (22 total reps): 2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension
[highlight]@145 + red band[/highlight]
2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% – based off heaviest set from 121116, rest 60+ seconds.
[highlight]105×8, 120×5, 125×3, 125×3, 135×1/F, 130×2, 130×2.[/highlight]
Conditioning
4 rounds for total working time of:
90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)
Rest 1:1
[highlight]3:07, 3:23, 3:46, had to cut it short to make it to the airport on time.[/highlight]
Midline
1a) 3XME UB T2B – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
[highlight]Skipped.[/highlight]