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3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
12 Deadlifts, pick load
9 Hang Power Cleans, pick load
6 Push Jerks, pick load
* Choose load that you can do all 6 PJ unbroken. Pace smart, this is not a sprint.
Weighted Strict Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Strict Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up PracticesFor quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
21-15-9 reps, for time of:
Burpee
Deadlift (225#/155#)
Toes-to-bar
Kettlebell Swing (53#/35#)
Photo by @robcwilson
This guy hit a max height static box jump that was to his chest! Go Team Bob! Some impressive hops from several people the other day.
Where Things Stand with the Theofanidis Situation
Results
Results cont
Shoulder Press: 1RMRecord your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Complete as many rounds as possible in 5 mins of:
10 Dumbbell Alternating Snatch (50#/35#)
10 Burpee Over Dumbbell (Lateral)
* Rest 3 minutes between AMRAP’s
Complete as many rounds as possible in 5 mins of:
10 Dumbbell Push Press, pick load
10 Single Dumbbell Box Step-ups, pick load, in
* Rest 3 minutes between AMRAP’s
Photo by @robcwilson
Two parter today, short workouts but deceptive in execution.
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Power” Elizabeth21-15-9 reps, for time of:
Clean (135#/95#)
Ring Dip
* Power Cleans, should be Touch and Go with no more than 3 sets each round.
Photo by @robcwilson
Power version of “Elizabeth” today. This CF benchmark workout is typically done with squat cleans. The power version is meant to be a faster sprint version where the dips are what would slow you down.
