Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
American KB Swings (24/16kg)
III. Mobility
Impact/Focus: Push Press 1RM or Push Jerk 2RM
Use 2-3 warm-up sets before working through one of the following options:
I.Push Press 1-1-1-1-1
II. Push Jerk 2-2-2-2-2
Post scores to comments.
“The Duality Of Man”
For time
30 x Bench Press (75%BW)
3 x Rope Climbs
60 x Wallball (20/14lbs)
Post scores to comments.
Push Press 75×1
“The Duality of Man”
19:45
80#/14#
Push Press 1RM
45 – 5x, 75 – 5x, 95 – 5x, 115 – 1x, 125 – 1x, 145 – 1x, 155 – 1x PR!
The Duality Of Man”
For time
30 x Bench Press 125#
15 x Barbell row
Row 30kcal
60 x Wallball 20#
14:37
Push Jerk – 135×2
The Duality Of Man”
For time
30 x Bench Press 112#
3x rope climbs
Row 30kcal
60 x Wallball 14#
14:12
Push Press 1RM: 145 – PR!
The Duality of Man: 15:58 w/115# (Thanks Tiff!)
M.E. Push Jerk @ 135 (PR)
“The Duality of Man”
17:42 …
95# bench
15 pull-ups (green band only)
14# wall balls
115 push jerk
Duality of man
13:25 85lbs
“M.E. Push Press/Push Jerk”
I.Push Press 1-1-1-1-1
Warm up Sets:
95 x 5
115 x 5
135 x 3
Working Sets:
155 x 1
175 x 1
195 x 1
215 x 1
225 x 1 (Fail)
220 x 1 PR
“The Duality Of Man” (04.16.2013)
For time
30 x Bench Press (BW/.75XBW)
3 x Rope Climbs
Row 30kcal
60 x Wallball
17:43 185# not BW 🙁
~Chase
Ashley: 13:42