Very interesting week, some unstable yoke carries and the excellent Carl Poali freestyle movement seminar – highly recommended!
20 minutes Airdayne – 650 cals
5*3 backsquat @110
10*1 snatch @60 – aimed for 2 lifts per minute
Was planning some clean and jerk, but legs had nothing left!
5* 50 DU + 400m run
Go every 3 minutes
25 minutes Assault bike
5*6 strict c2b chin ups (palms facing to you)
6*100ft+ overhead walk with 2*24kg kettlebells
Yoke carry – barbell with 2*16kg kettlebells hanging from it (using mobility bands)
Work up to heavy walk for ~20ft – 170kg plus bar and kbs = 202kg
20 minute AMRAP
Max effort pull ups
- 114 pull ups
Should have run a little faster as got in with 1:46 left after the last run.
Carl Poali freestyle connection movement seminar.
Cycled about 12 miles total.
Superset weighted step ups + weighted lunges
5*5 step ups each leg with 2*24kg dumbells
5*12-14 lunges with barbell on shoulders @50kg
Alternate back raises and leg raises
3*10 leg raises
3*8 back raises with 30kg dumbell
Very Steady 5k row