warm up
400m run
3 rounds @ pvc:
shoulder press x 1
push press x 2
push jerk x 3
3 rounds:
pull up x 1
push up x 2
air squat x 3
focus: hang power clean
-stance/grip/position
-high hang to dip/mid thigh (keep shoulders over bar!)
-scoop/dbl knee bend to triple extension (jump!)
-fast elbows
workout
with a continuously running clock, perform 1 pull up/1 push up/1 air squat the first minute, 2 pull ups/2 push ups/2 air squats the second minute continuing as long as you are able.
5min rest
perform 1 deadlift @ 185#/1 clean & jerk @ 185# the first minute, then 2 deadlifts/1 clean & jerk the second minute, 3 deadlifts/1 clean & jerk the third minute and so on.
-DEADLIFTS INCREASE BY 1 REP/C&J REMAINS AT ONE REP
5min rest
400m uneven farmers carry 16kg & 24kg kb for time
-no running/jogging/skipping/hopping
-both feet must make contact on every step; as opposed to running, which constitutes one foot striking at a time
post highest minute completed & time to comments
400m run
3 rounds @ pvc:
shoulder press x 1
push press x 2
push jerk x 3
3 rounds:
pull up x 1
push up x 2
air squat x 3
focus: hang power clean
-stance/grip/position
-high hang to dip/mid thigh (keep shoulders over bar!)
-scoop/dbl knee bend to triple extension (jump!)
-fast elbows
workout
with a continuously running clock, perform 1 pull up/1 push up/1 air squat the first minute, 2 pull ups/2 push ups/2 air squats the second minute continuing as long as you are able.
5min rest
perform 1 deadlift @ 185#/1 clean & jerk @ 185# the first minute, then 2 deadlifts/1 clean & jerk the second minute, 3 deadlifts/1 clean & jerk the third minute and so on.
-DEADLIFTS INCREASE BY 1 REP/C&J REMAINS AT ONE REP
5min rest
400m uneven farmers carry 16kg & 24kg kb for time
-no running/jogging/skipping/hopping
-both feet must make contact on every step; as opposed to running, which constitutes one foot striking at a time
post highest minute completed & time to comments
How do I walk with two feet on the ground at all times?
ReplyDelete-DP
dp-
ReplyDeletereworded the workout. clearly one is physically not able to 'walk' with both feet on the ground simultaneously. that would mean one would have to slide/shuffle their feet to do so. but then that wouldn't be considered a walk would it?
hopefully the new wording can explain better to those few who got it confused :) i was surprised you even asked that specific question to begin with. my reply to you would be 'you know what i mean' but in this case, its clear you don't.
i apologize for not speaking the english language correctly and in proper grammar (hell, i'm not even from this country).
if anyone else has questions regarding programming or is confused beyond recognizing what a movement or exercise is attempting to deliver - please do not hesitate to ask questions.
thanks, dp.
Barry. Rx. 210lbs (3/4 a gallon of whole milk a day is causing weight gain...who knew?!) It however is also increasing performance!
ReplyDelete14min/9min+6DL/4:06
The lunch class is growing! Good work fellas (and lady), (and child)!
rob. rx. 195bw.12 min/ 6 min. + 7 dl/4:24 min.
ReplyDeletenot happy with my performance. Just felt really tired this morning. No excuses! I will have to work on my meal plan.
M/51/161 mod 165,135
ReplyDeletePart one 13 rds
Part two 14 rds
Started video taping some of the wods. Being told how your doing something wrong is one thing. Seeing it is another.
AARP
turbo. 158bw. rx. 18 min. / 13 min. / 3:28
ReplyDeleteTurbo's Blue Light Special... I'm giving mins./rounds away... Take a good look, I've got more than a few to spare.