Warmup
Burgener x 3
BB Complex x 2
Leg Blaster x 1
Rope Climb x 1
Work
3 GTO including front squat @ 155
5 Ring Pullups
7 30" Box Jumps
9 KB Swings (A) @ 53lb
6 GTO including front squat @ 155
10 Ring Pullups
14 30" Box Jumps
18 KB Swings (A) @ 53lb
321 go as fast as you can from top to bottom
Extra
100 Tire Flip/Jumps (Team)
yesterdays work was intended to be a test in testing while fatigued. goal met. the format allowed for just enough rest to find out where you were headed next and for the thumping in our chest to slow, but not all the way. we all did our best to save nothing with each effort but knowing that second bookend was coming had to play a role, at least at a subconscious level. the 4 minutes between that final row and the double unders felt like 40 seconds. it took me 35 seconds to get my first double under and then twice as long as i thought it would to finish all 100. with each set of work we complete we're learning more and more about our weaknesses. however, this knowledge is useless unless we attack those shortcomings head on.
ReplyDeleteLooks like Trickle has opened the text book and assigned a pretty challenging problem for today. Good luck, and when it's over, don't forget to take a mental inventory of why things went the way they did, good and bad.
"Kickstand" from the archives of cfjax (jan.2, 08)
ReplyDelete100 burplifts for time @ 135
173bw. rx. 12:49
a "burplift" is a deadlift / pushup combo
pretty sure this is a relatively slow time but it was a great workout nonetheless. we'll all have to do it at The Shop sometime, maybe even as part 1 of a workout. sub 10 would be a good goal.
Beastmaster, worlock, cabana, trickle
ReplyDeletepart 1 as rx'd, 5-6 min
part 2 team tire flip
part 3 100 sit-ups