DELOAD WEEK.
E3MOM
25 cal row
12 burpees
David Ledoux
davidledoux@primal.net
npub15z4z...h94n
I used to build websites using Frontpage 97.
Notes (20)
Saturday Competition
6:30 am 2 km trail run. 8:52
8:30 am 21-15-9. Dumbbell snatch 30# each arm, 14# wallballs. 5:40
11:45 am 7 minute AMRAP. 5 deadlifts, 5 power cleans, 5 front squats, 5 burpees over 65# bar. 7+5
2 minute rest...then 3 minutes to set max weight in complex. 1 deadlift, 1 hang clean, 1 front squat. 125-135-145.
Today's Workout. FOR TIME
50-40-30-20-10
CALS ECHO BIKE
Double KB DEADLIFTS (53#)
24:56
Today's Workout COMPLEX
1 snatch, 1 hang snatch, 1 oh squat
65-75-85
1 clean. 1 hang clean, 1 split jerk
95-105-115-125-135
Today's Workout. For Time.
400 m run with 35# sandbag
12 burpees
25 cal row
12 burpees
400 m run with 35# sandbag
12 burpees
10:09
Today's Workout
For Time, 8 min cap.
21 db snatches each arm 35#
21 wall balls 14#
15 db snatches each arm 35#
15 wall balls 14#
9 db snatches each arm 35#
9 wall balls 14#
7:19
3:00 max weight complex
1 deadlift, 1 hang clean, 1 fr squat
105-135-155
Today's Workout
3 reps back squat every 90 seconds
65-75-95-115-135-155-160-165-170-135-135-135-135
Today's Workout.
snatch complex, every 90 seconds.
1 power snatch. 1 hang squat snatch
65-75-85-90
every 90 seconds, 3 hang squat snatch
75-75-75-80
Bulgarian tempo squats with 35# kettlebell
every 2 minutes, 3 sets, 6 reps per leg
5:00 AMRAP 50 m shuttle runs
17 reps
Today's workout.
COMPLEX EVERY 90 SECONDS
1 hang squat clean - 1 front squat - 1 split jerk
65-75-95-115-125-130
Today's Workout.
FOR TIME. 2 rounds
RUN 7.5M shuttle runs x8
16 hang db snatch 35#
32 box jump overs 24"
4:11
Today's Workout.
4 RDS E2MOM
6 box jumps 24"
8 pullups
8 burpees
3 chest to bar pullups
For Time
5-4-3-2-1
Wallwalks
10-8-6-4-2
Hand release pushups
5:41
Today's workout 20:00 AMRAP
4 db thrusters at 35#s
6 toes to bar
24 double unders
8+2
Today's workout. 23:00 AMRAP
60 double unders
30 kb swings with 53#
15 burpees
4+18 Rx
Today's workout. Every 90 seconds for 4 rounds.... (18 min)
A: 15 cals echo bike
B: 15 front squats (95# bar)
C: 15 toes to bar
I missed 10 squats. (15-11-11-13) Last round of toes to bar were singles. Ouch.
Today's Workout: for time
10-20-30
Shuttle run (7.5m down and back =1)
Bent over rows (75# barbell)
Hang squat clean thruster
29:11
Today's workout. For Time.
5-4-3-2-1
Power cleans 105lbs
Wall walks
7:41
Rest 5:00
5-4-3-2-1 power cleans 105lbs
10-8-6-4-2 burpees box jumps 30"
9:23
max unbroken kipping pullups (rest 20 seconds between sets)
10-10-7-7-5-5-5-5-4
2k row for time
8:50.7
Today's workout... PARTNER
14 SYNCHRO walking OH db lunges
20 SYNCHRO db snatch
14 SYNCHRO burpees over db
4 RDS (35#/25#) 🤢
Today's Workout.
Every 90 seconds 5 tempo squats at 60%
10 sets, 30 seconds per set . 105#
3 rds
Run 200 m
10 sandbag squats @ 100#
40 m farmers carry (2 KBS @53#)
Today's workout.
4 RDS.
25 double unders
6 kipping pullups
8 burpees
5 kipping pullups
Rest 1 minute
4 RDS
2 wallwalks
8 seated strict db press (20#s)
12 db french press
Rest 2 minutes
Row 1000 m
Rest 10 minutes.
Repeat
4:14/4:18