Scap Routine: go through this 3x https://www.youtube.com/watch?
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A. Split Jerk; build to a tough single (but something that your wrist is okay with)
B1. Close Grip Bench Press; 6-8 reps x 4 sets; rest 1min
B2. Strict C2B Pull-ups; accumulate 8 reps x 4 sets; rest 2min
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5 Sets:
3 Weighted Pull-ups
3 Strict Chest to Bar Pull-ups
9 Chest to Bar Pull-ups
rest 30 seconds
5 BMU
rest 3min
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Assault Bike 10 Seconds @ 1100 watts
rest 1min
x25 sets
*if you fail to hit 1200 watts, rest 3min and start back where you left off
A. Work to 285. Didn't feel powerful, no pop.
B1. 205 and 8 reps for 3 sets. 215 last set
B2. Completed
Pull up sets were ok. did 55# WTD. Hand tore on last set of BMU so only did 2.
Assault Bike crushed me. Did 15 sets, then was dropping below 1100. waited did 2 sets, was done, had to leave. Brutal.
Thursday, Aug 4+
A. Split Jerk; build to a tough single (but something that your wrist is okay with)
B1. Close Grip Bench Press; 6-8 reps x 4 sets; rest 1min
B2. Strict C2B Pull-ups; accumulate 8 reps x 4 sets; rest 2min
+
5 Sets:
3 Weighted Pull-ups
3 Strict Chest to Bar Pull-ups
9 Chest to Bar Pull-ups
rest 30 seconds
5 BMU
rest 3min
+
Assault Bike 10 Seconds @ 1100 watts
rest 1min
x25 sets
*if you fail to hit 1200 watts, rest 3min and start back where you left off
A. Work to 285. Didn't feel powerful, no pop.
B1. 205 and 8 reps for 3 sets. 215 last set
B2. Completed
Pull up sets were ok. did 55# WTD. Hand tore on last set of BMU so only did 2.
Assault Bike crushed me. Did 15 sets, then was dropping below 1100. waited did 2 sets, was done, had to leave. Brutal.
25min EMOM:
Min 1: 40 Sec Assault @ 350-400 watts
Min 2: 10-15 Toes to Bar
Min 3: 100' Reverse Sled Drag
Min 4: 15-20 Sit-ups
Min 5: 40 Sec Row @ 1:55 pace
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25min EMOM:
Min 1: 100' Farmers Carry
Min 2: 45 Sec Arch Body Hold
Min 3: 100' Sled Push
Min 4: 45 Sec Bent Knee Hollow Hold
Min 5: 100' Waiters Carry
Completed both of these. I think the waiters carries are nothing neck/shoulder. Anything single arm overhead is bothering it.
Friday, Aug 5
A. Squat Clean + 2 Hang Squat Cleans + 3 Front Squats; 6 complexes @ moderate load; rest as needed
B1. Deadlift; 2 reps x 5 sets; rest 60 seconds (heavier load than last week)
B2. Shin Box Switches; 5 reps x 5 sets; rest 90 seconds
C1. Rear Foot Elevated Split Squat; 6 reps/leg x 4 sets; rest 60 seconds
C2. Standing Hip Internal Rotation Stretch; 30 seconds/leg x 4 sets; rest 90 seconds
D1. Single Leg Hip Thrusts; 8 reps/leg x 4 sets; rest 30 seconds
D2. Standing External Rotation Stretch; 30 seconds/leg x 4 sets; rest 60 seconds
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For Time:
100 Wall Balls
75 Cal Row
50 Thrusters @ 95#
25 Cal Assault
B1. Deadlift; 2 reps x 5 sets; rest 60 seconds (heavier load than last week)
B2. Shin Box Switches; 5 reps x 5 sets; rest 90 seconds
C1. Rear Foot Elevated Split Squat; 6 reps/leg x 4 sets; rest 60 seconds
C2. Standing Hip Internal Rotation Stretch; 30 seconds/leg x 4 sets; rest 90 seconds
D1. Single Leg Hip Thrusts; 8 reps/leg x 4 sets; rest 30 seconds
D2. Standing External Rotation Stretch; 30 seconds/leg x 4 sets; rest 60 seconds
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For Time:
100 Wall Balls
75 Cal Row
50 Thrusters @ 95#
25 Cal Assault
A. No cleans, wrist.
B1. 405 for all sets. last week I worked up to a final set of 415. So 405 for all is decent.
B2. DoneC1.
C2.
A1. L-Sit on Rings; 30 sec x 5 sets; rest 40 seconds
A2. Tuck-ups; 20 reps x 5 sets; rest 40 seconds
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Row 500m
*Row paces are adjust as follows:
100m @ 1:50
100m @ 1:45
100m @ 1:40
100m @ 1:35
100m @ max effort
rest 3min
x7 total sets
A1. Completed. Very difficult, can really feel these.
A2. Completed. Tough.
Completed. But went 1:55, 1:50, 1:45, 1:40, 1:35. That last 100m is super tough to get under 1:35. 500m is ending 1:45-1:46
