Recently at The Shop...
Warm Up
pvc warm up
barbell complex @ 65
5 tire flip with jump in / out
10 deadlift @ 135
8 power clean @ 135
6 Front Squat @ 135
4 Jerk @ 135
2 SDLHP @ 135
20 double unders
The First "window" we looked in...
Work
Big 5/55 Variant (courtesy of Gym Jones)
10-9-8-7-6-5-4-3-2-1 of:
185lb Bench Press
185lb Back Squat
C2B or Ring Pullups
185lb Deadlift
30" Box Jump
mod as necessary but use the same load throughout.
for the pullups, choose to work on your weakness and do all ring or all c2b
Extra
max tire flip with jump in and out in 2:00
Post any modifications, approximate circuit time, and extra score to comments
Trickle, 211
ReplyDelete10-5 as rx'd, broke bench sets, 8-5
Set 4 bench @ 155
ran out time to finish, major headace and I bit my tongue.
Good workout. RCJGKU.
A tough one, mentally and physically. We kept a steady pace and all finished in just under 40 minutes:
ReplyDeletecabana. 197. mod 205.
clint. 184bw. rx.
worlock. 199bw. rx.
Nice work on fighting thru and completing the unbroken sets guys; Cabana on the 205lb back squats and Worlock on the bench press. The theme from yesterday keeps on rolling. People are doing more than they thought possible day in and day out. Improvement is nice.