A.
Every 2:30sec for 15min:
3 Tap-n-go Push Jerks
*Pull from a rack or blocks. The idea is to jerk, catch, and fire immediately into the next jerk. Start moderate and build into a heavy triple.
B.
Weighted C2B Pull-ups
5, 5, 3, 3, 3
*2min rest between rounds
AHAP Each Set. Hold holly body position. Pause for 2sec at the bottom of each rep. No kipping.
C.
Bent Over Barbell Rows
4×8
*Aim for 5-10lbs heavier than last week.
-superset with-
4×10 GHD Sit-ups
D.
3 Rounds of:
500m Row
30 Lateral Jumps Over Rower
20 KB Walking Lunges (35, 26)
10 KB Thrusters (35, 26)
*4min rest after each round
A. Worked up to 175. Shoulders were not happy about this
B. 26-26f 26-26-26
C. Done 135
D. Scaled with regular lunges. 13:10. I’m a shell of a man.
A. worked to 195
B. 5, 15, 20,20,20
C. done and 140
D. kept 4 min pace each round
Apparently I didn’t read the metcon right. I didn’t rest between rounds.