Mon 1-19-15

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-90%
Strict Handstand Push-Ups to Deficit x 4 reps

Make the deficit challenging, but I still want you completing the four reps each of the six sets.

B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 80-85%

C.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 60 seconds
155/105 lb Ground to Overhead x 10 reps
Rest 60 seconds
135/95 lb Ground to Overhead x 10 reps

D.
Six sets for times of:
40 Unbroken Double-Unders
20 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

Note results as follows:
1:18 + 1:16 + 1:20 + 1:22 + 1:43 (tripped rope) + 1:21 = 8:20 total

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Five sets of:
Run 200 Meters @ 80-85%
Run 200 Meters @ 85-90%
Run 200 Meters @ 90-95%
Walk 200 Meters

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3 thoughts on “Mon 1-19-15

  1. A. 315 (4) – 315 (4) – 315 (3, wrist issue) – 325 (1, wrist) – 325 (4) – 325 (1 and shut it down – wrist buckled)
    B. 235 across – missed the last jerk because #RossAve
    C. 1:02 – :45 – :25
    D. 2:53 – 3:00 – 3:11 (6 CTB) – 3:00 (6 CTB) – 2:54 (6 CTB) – 2:40 (6 unbroken CTB). Hardest mental workout in a long time.

  2. A) Did 315 for 1 set, then 335 the rest. Started with the deficit at a 45+25 plate, ended with a 45+(2)25 plates.
    B) 235 across.
    C) 54, ?, 29
    D) Did 4 sets in 5:14…ran out of time.

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