Warm-up
Active Stretching
Burgener x 3
Barbell Complex x 2
Leg Blaster x 1
2 Rounds of
10 Pullups
10 Pushups
10 Dips
10 Box Jump
Focus
Thruster
10, 3, 3, 3
Work
20 Deadlift
4 HSPU
16 Hang Power Cleans
4 HSPU
12 Front Squats
4 HSPU
8 Push Press/Jerk
4 HSPU
4 Thrusters
4 HSPU
Rest 3 min
25 Wallpees @ 20/12
RX - 135/75
*Scale barbell as needed so that you should not break up the sets.
Sub 95# Standing Military Press for HSPU if needed
Post any mods, total time, barbell weight, wall-ball weight to comments.
good little video trickle
ReplyDeletecongrats again!
now you gotta do one each day before leaving
- Clint
*****ABORTED PROGRAMMING*****
ReplyDeleteEverybody finished work in ~8-10 minutes. Girls mod to 65#.
After 3 min rest no one could do 25 WALLPEES. F'ing things are shoulder and quad killers.
Trickle, 205, MOD minus 25 Wallpees
ReplyDeleteFinished first part in just over 10 minutes, broke the HPC and Front Squats in 2 sets. Dissapointed. I should have gutted through.
3rd-5th set of HSPU done to 35# plate, shoulders were toast.
Could not do Wallpees after 3min rest, managed 5. Did 10 more after 3 more minutes rest. Finished with muscle-up practice and development.
clint.175bw.rx.
ReplyDeletesection 1 - 5k row 19:39.3 PR (#8)
recover 25 minutes
section 2 - Vertiginous (less wallpees) 9:23