Monday, May 4, 2020


Monday, May 4, 2020

Home Gym



Warm Up

Hip Hammy
Wrist mobility
Squat hold

Front Squat + Thruster Complex

On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster

I took it easy on these and built up from 45, 65, 75, 85, 95 and finally 105.


3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

I scaled this to 400 m runs and 5 kipping pull-ups per round (10:15)
I scaled the second half to 32# DB snatches and 45# thrusters (11:05 / 21:20)

The first half was OK, the snatches were as brutal as I remember.

Odd-Object Conditioning

3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24″/20″)

Rest 2 Minutes Between Sets

I did unweighted walking lunges, glute bridges and unweighted 20" step ups.

Overall, it was a good workout and I liked the programming.  The WOD took me a little over an hour, including the warm up. 

I did sign up for End Of Three, today's WOD was Bench Press, Pull-Up, T2B, Back Squat, HSPU and Superman.  4 sets of 10 reps of each movement.  A lot of volume! 

Main Site was

Thruster ladder
Ring row ladder
Push press ladder

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