***This is day 3 of our 1/2 cycle. Same thing as before, 1/2 the rounds or the reps.***
Warm up: Standard: remember to always be progressing even during the warm-up. Pull-ups to max height; push-ups and HSPU using dumbbells or parallelets for increased depth. Always strive for new gains!
Practice: Back squat 3 x 5 reps of 65, 75, 85% of 1 rep max
Crease of hip below the knee to full hip extension. If your 1 rep max is unknown at this time work up smartly until that 5th rep is hard to get. That starts your first set of 5.
Train:
6 rounds for time
10 x 95lb overhead squat (OHS)
10 x 95lb Sumo deadlift high pulls (SDHP)
(1/2 rounds or reps - your choice)
OHS must start with a clean and jerk or snatch to get it off the ground. Once you've got it overhead, complete the 10 reps. If you drop it at anytime during those 10 reps, you've gotta clean/snatch it from the ground again (basically you can't set it in the rack to either start off or during a break). All the more incentive to get all 10 reps unbroken. Crease of hip below the knee to full hip extension.
SDHPs are from mid point on the shin up to your chin. Stack some plates on the ground so that the bar rests at mid point on your shin. Drive with your hips through your heels initially, coming up on your toes to get every ounce out of the jump. Keep your arms straight initially. Shrug your shoulders to continue momentum on the barbell. Bend your elbows and pull with your arms for the last 4 -6 inches only to complete the range of motion all the way up to your chin. Keep the bar close to your body throughout the range of motion. Rinse and repeat.
Time frame is 2-4 minutes; stop at 4 min if not finished; scale weight if needed to finish in time
HARD and FAST; just like you like it
Comments: post rounds and time
Post: stretch it out; thighs and glutes are probably feeling it some after these 3 days
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Sela- Practice: 215, 230, 245 Train: 3 rounds RX'd 2:48; ive been working OHS on my Goat days and that paid off today. Rest day is welcome here
ReplyDeleteLT D - Practice: 205,225,245
ReplyDeleteTrain: RX'd, 2 full rounds, and 10 OHS...DNF
LTC H - Practice: 135,145,155
Train: 65lbs, 2 Full rounds, and 8 OHS...DNF
LTC N - Practice: 135,145,155
Train: 65lbs, 2 Full rounds, and 10 OHS...DNF
Not a good day for Team Punisher, we all DNF... will try to make up for sh*t-baggin' on friday...
Hudak P 165,190,215 T Rxd 3:24
ReplyDeleteFerrara P 205 235 265 T 2:54 Rxd Poor Form Sumo
McNeave P 95 115 115 T 55to35# 3:45
Jessamen P 95 115 25 T 45# 2:41
Gregger P 75 95 95 T 45# 4:03
Henderson 135 150 165 T 65# 3:47
Callahan 135 150 165 4min -7SDL
Pfiefer 135 150 185 T Rx 3:56 (great effort)
Goodgame P 165 185 215 T 2 Rounds complete DNF Should have scaled to finish in time however my strength is lacking so not scaling weight for any workouts so I'm sure I have alot of DNF's in my future but I'll get where I need to be.
ReplyDeleteMaj P- hurting is all I have to say... Practice: 205,235,265 (easy) Train: DNF but since I havn't got a whole of work done but putting down Newcastle.. I did the whole workout in 6:30 and almost put my olive garden all over the local YMCA...
ReplyDeletePractice: 185, 215, 245; Train: (3 RDS, RX'd), 4:00 - DNF, complete 6:11. Starting to feel better, hopefully will be better Friday.
ReplyDelete