1. warm up
a. rollout quads
b. rollout hamstrings and glutes
c. lateral monster walk (each way)
d. primer: 3x 8 db press in clean, 5 tempo pull up @ 51X1, 8 plyo push ups
2. weightlifting
a. behind the neck jerk balance (every 60sec) -- 3 reps @ 60-70% x 4 sets
b. jerk dip (3sec pause in dip) + continue into jerk (12 minutes to a heavy double)
c. 10:00 AMRAP of:
30 jerks (135)
30 jerks (165)
30 jerks (185)
amrap jerks (225)
3. Movement
a. strict deficit (6") hspu biathlon
400m run
18 strict deficit handstand push ups
400m run
15 strict deficit hspu
400m run
12 strict deficit hspu
(every break = 200m run penalty)
4. conditioning
a. 9:00 amrap of: 1 rope climb, 40ft HS walk, 12 wall balls (30)
Results
1. done
2. a. 200, 205, 210, 215
b. 275
c. 16 jerks @ 225
3. a. 13:29 (did this first before coaching 4:30 class)
4. a. 5+1 (did this last after coaching 6:00 class)
Notes
1. started off with the strict deficit biathlon. OUCH! broke each round up in to 2 sets, having to 1 penalty run each round. wanted to try to go unbroken that last round, but got to 7 and realized that wasn't happening, so did an 8th rep and then hit a hard run before finishing the last 4.
2. weightlifting felt okay. shoulders were still feeling the biathlon. The 10:00 ladder was pretty rough. lots of jerk reps in that window.
3. the amrap was a shiz show. shoulders were smoked and handstand walking stability was pretty shot. just tried to work through it at a consistent pace but that pace ended up pretty slow.
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