Archive For: 500m row

Max Tuesday 5/19

Hatch Cycle W3D1
BS 65×8, 70×8, 80×6, 85×6
FS 60×5, 70×5, 75×5, 80×5

then in any order

– 500m row for time
– 2min max dips
– 2min box jumps

2 rounds

– seated shoulder extension, 2min

death march, 10m

– keg stretch, 2min

A. agility ladders for 10 minutes. do not stop moving.

then

3x50sec HEADstands. remember to be in a line, but it’s not vertical. from a profile view your arms should create a 90degree angle. and your ankles should line up over your hands. take a picture and instagram that shit.

B. 7 sets: 3-part-pausing power clean + pause hang clean

then

EMOM for 5 minutes: clean + hang clean. go heavier than the last couple of weeks.

C. your lifting program if you have one, otherwise do 3×15-20 RH, heavy!

practice L-sits on parallettes between sets. go for best positioning and keep legs locked out (I still don’t care that much for height right now)

D. your favorite!

5 min max snatches. only one switch allowed. putting the bell down or resting in any other position than overhead earns you a zero.

rest 5 minutes.

5 min max double kb clean & jerk. putting the bell down or resting in any other position than overhead earns you a zero.

E. accumulate 70sec in german hang then do the Cool Down