Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
20 x Walking Lunges
15 x Toes-2-Bar
10 x Burpee Pick-ups (45/25lbs)
III. Mobility
Impact/Focus: Press & Push Press Complex
5 Individual Efforts/Lifts of:
Press x 2 + Push Press x 1
Notes: Work aggressively towards the heaviest set possible.
Post sets/reps/loads to comments.
“Bonnaducci”
Every Other Minute for 14:00 complete the following workload in :60 seconds or less:
7 x Sumo Deadlift High-Pull (75/55lbs)
7 x Clapping Push-ups
7 x C2B Pull-ups
7 x Thrusters (75/55lbs)
Notes: This format may be easier for some to read as 7 Rounds of one minute on x one minute rest. Accomplish the above workload within the first minute and the second one should allow for barely enough recovery. Maximum exertion is encouraged during each timed effort.
Post scores to comments.
Heavy Press 3x Complex
45 – 2, 1
65 – 2,1
75 – 2,1
85 – 2,1
95 – 2,1 = 85%
Bonnaducci
Scaled to 5 rounds for time bec I did not achieve the full 7x rep series in the first minute
75# SDHP and Thruster
standard push up and ring row
9:41
HP/PP 135lbs
Danny Bonnaducci
13:08 5 rnds 75lbs, blk bnd
(not so) Heavy Press/Push Press: 105#
Bonnaducci: 5 Rounds for Time – 12:00 exactly.