Saturday, November 10

November 22, 2018

 

Finish of Week 2 on "Grindstone".

Opening with a benchmark we'll revisit at the close of the cycle, coupling rope climbs and assault bike calories.

Moving into our deadlifts to follow, building on last week.

A mid-range chipper, "Viper", to be conditioning finish to the week.

ACTIVATION
400 Meter Run (or 500m row) into:
2 Rounds:
9 Kettlebell Swings (light)
12 Air Squats
15 AbMat Sit-Ups

2 Rounds:
:30s Alternating Samson Stretch
:30s Warrior Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Deadlift (9 x 3)

9 Sets of 3:
3 Sets of 3 at 72%
3 Sets of 3 at 77%
3 Sets of 3 at 82%

This is a build from last week, increasing each set by 2%.

Not meant to be towards max effort, and intended to be short breaks between sets. If able, complete as touch and go repetitions throughout, moving through this piece with a purpose. We will be building on these nine sets over the coming weeks.

Viper (Time)

For Time:
60/42 Calorie Row
50 Box Jump Overs (24"/20")
40 Toes to Bar
30 Power Snatches (115/80)

**EXTRA**

Rope Dash (Time)

5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike

12 Min Time Cap
- Uncompleted score is 12min +1 sec for every rep not completed

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