Warm-up Drills
I. Row 40kcal
II. 12-9-6 reps of
Thrusters (45/30lbs)
KB SDHP’s (24/16kg)
III. Mobility
Impact/Focus: Press + Push Press or Push/Split Jerk
I. Press/Push Press
Using no more than three attempts to establish best lift/load/max reps work through the following overhead strength barbell complex: 1 x Press + Push Press x Max Reps
II. Push/Split Jerk
3(60%2RM)
2(70%2RM)
1(90%2RM)
1(100%2RM)
1(105%2RM)
1(115%2RM)
Post sets/reps/loads to comments.
“Disciplined Abuse: By Dub’s Request”
For time
10 x Jump Squats (95/65lbs)
20 x DB Renegade Row (50/35lbs)
30 x KB Swings (32/24kg)
40 x Knees-2-Elbows
50 x DB Walking Lunges (50/35lbs)
40 x GHD Sit-ups
30 x KB Swings (32/24kg)
20 x DB Renegade Row (50/35lbs)
10 x Jump Squats (95/65lbs)
Post scores to comments.
Overhead PP & Disciplined Abuse: Because Dubs Wants Smash
Overhead PP (5, 5, 1, 1, 1, 1, ):
95, 115, 135, 155, 185, 200 (established 1RM per Chase’ tutelage)
Dubs Wants Smash:
Completed for time of 19:37
10 x Jump Squats @ 95#
20 x DB Renegade Row @ 50#
30 x KB Swings @ 32kg
40 x Knees-2-Elbows
50 x DB Walking Lunges @ 50#
40 x GHD Sit-ups
30 x KB Swings @ 32kg
20 x DB Renegade Row @ 50#
10 x Jump Squats @ 95#
Overhead PP & Disciplined Abuse: Because Dubs Wants Smash
Overhead PP (5, 5, 1, 1, 1, 1, ):
95, 115, 135, 155, 185, 200 (established 1RM per Chase’ tutelage)
Dubs Wants Smash:
Completed for time of 19:37
10 x Jump Squats @ 95#
20 x DB Renegade Row @ 50#
30 x KB Swings @ 32kg
40 x Knees-2-Elbows
50 x DB Walking Lunges @ 50#
40 x GHD Sit-ups
30 x KB Swings @ 32kg
20 x DB Renegade Row @ 50#
10 x Jump Squats @ 95#
Overhead PJ & Disciplined Abuse: Because Dubs Wants Smash
Overhead PJ: 165#
Dubs Wants Smash:
Completed for time of 26:56
10 x Jump Squats @ 95#
20 x DB Renegade Row @ 45#
30 x KB Swings @ 24kg
40 x Knees-2-Elbows
50 x DB Walking Lunges @ 45#
40 x GHD Sit-ups
30 x KB Swings @ 24kg
20 x DB Renegade Row @ 45#
10 x Jump Squats @ 95#
Overhead PJ & Disciplined Abuse: Because Dubs Wants Smash
Overhead PJ: 165#
Dubs Wants Smash:
Completed for time of 26:56
10 x Jump Squats @ 95#
20 x DB Renegade Row @ 45#
30 x KB Swings @ 24kg
40 x Knees-2-Elbows
50 x DB Walking Lunges @ 45#
40 x GHD Sit-ups
30 x KB Swings @ 24kg
20 x DB Renegade Row @ 45#
10 x Jump Squats @ 95#
Disciplined Abuse: Because Dubs Wants Smash (Rx)
16:10
Disciplined Abuse: Because Dubs Wants Smash (Rx)
16:10