Warm up:
Run 1 mile
3x5 wall squats
3x10 push ups
Then:
3x5 hang clean
Then:
5x DB/KB snatch @ 40-60#
5x pull ups
5x SOTS @ 35# DB
5x push press @ 40#+ DB
1:00 max elevation sprint
10 rounds
Then:
20 minute run (cool down)
WO2:
Warm up:
3x5 wall squats
3x10 air squats
3x10 push ups
Then:
7x1 BS @ 90%
Then:
10x split jumps @15# +
7x dips +
5x overhead lunges @ 65#
3x hand stand push ups
As many rounds a possible in 30:00
Cool down:
3x7 prefect form TGUs
WO3:
Eat turkey with a dash of glory...
HOPLITE NATION!
ReplyDeleteAhoy, hit 195 a single snatch of knee high blocks today, tripled at 185. Excited, but sad at the same time. PR is 205, so that's not really cool. Good news is I have my technique figured out again. Just need to fine tune it and start getting heavy again.
Mr Spectaculars look kinda cool. I thought about doing a swing + clean/press + snatch between the walk out. More hinging.
Happy Thanksgiving.
Oh yea, that workout with the 5 round of seven sets of the complex looks like the Javorek complex I was getting all excited about earlier this summer.
ReplyDeleteYeah, CF basically took Javorek's BB complex and renamed it. However, I am realizing that there are few 'original' concepts when it comes to fitness.
ReplyDeleteHave a happy turkey day!
So here's the weeks performance
ReplyDeleteWO1: I did the Hang Cleans at 95#, 115#, 115# This was the first time I'd ever done hang cleans so I think I would feel comfortable enough with my form to bump up the weight a little bit next time.
I did the rest as prescribed, I did the DB Snatch at 40# that was a good weight for me to make sure I could complete the entire workout.
Tuesday: 4 Miles
WO2: I did the BS at 185, I think I'm ready to move up my 1RM on that one. The rest as prescribed, I ended up completing 15 reps of the AMRAP.
Thursday: 4 Miles followed by Turkey like a champ
Friday: I repeated one of the workouts from a previous week that started with the Farmers carry and went into split jumps, lunges and then OHS.
I rested on Saturday but then did 7 miles this morning because I felt the food intake from the week creeping up on me.