Tuesday 2014.06.24

June 24, 2014

Warm-Up

Move 20 boxes in and out of van; load onto sleds and roll sleds about 200 yards; unload sleds. For time.

Strength

Snatch
5×2 @ 70-80% — 35kgx2, 40×2, 45×2, 45×2, 50×2, 50×2, 52×2.

Snatch Pull
4×4 AHAP — 60×4, 60×4, 60×4, 60×4.

Squat
1×15 @ 60% — 60kg
2:00 Double Unders — 50. WTF.
1×12 @ 70% — 70kg
2:00 Row — 480m
1×6 @ 80% — 80kg
2:00 Shuttle Run — 20×45′
1×3 @ 90% — 85kgF (mental — my back feels weak today and I’m scared because this is exactly what put me out of commission for 6 months. Didn’t even try to stand it up.)
2:00 Airdyne — 12 cals

Evolution

Power Endurance Cycle
3 sets:
3 rounds for time –
5 Bar Muscle-Ups [med black plus skinny red]
1 Rig-to-Rig Farmer’s Carry 70/100 DB
5 Pistols
Rest 2:00

5:15, 3:55, 4:40.

Yoga

Yeah. Some stretching. Some crazy plank holding.

Buy Out
1 Freestanding HSPU 3 green+green band strict HSPU
5 5 Ring HSPU Bar Dips
10 Strict HSPU Shoulder Taps
15 Kipping Negative HSPU

Evolution 2

Revolver x3: HSPU (strict until it goes on each interval) [black+green band strict]

5, 3, 2 (10)
6, 3, 2 (11)
6, 2, 2 (10)
31.

Leave a Reply

Your email address will not be published. Required fields are marked *