This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.
The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!
Rest as needed between sets. Post load to comments.
Attach an object at precisely 12” above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object. Score as other Tabata exercises – lowest count in any of eight intervals.
Pull to inverted hang from pull-up bar or rings 50 reps in as few sets as possible (keep arms and legs as straight as you can).
Complete 5 rounds of:
Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups:
1/2 minute – 12 shots
1 minute – 25 shots
1 1/2 minutes – 37 shots
2 minutes – 50 shots
2 1/2 - 62 shots
3 minutes – 75 shots
3 1/2 minutes – 87 shots
4 minutes – 100 shots
4 1/2 minutes – 112 shots
5 minutes – 125 shots
5 1/2 minutes – 137 shots
6 minutes – 150 shots
Use 20-pound ball and ten-foot target.
Rest three minutes between rounds.
Post Wall-Ball time and pull-up total for each round. E.G., 4/28,3/20,2:30/15,2:30/11,2/9.
Go for PR on this today! The rules are that you don’t put the bar down throughout the set. You can rest overhead, at rack, or hang – touch and go at the floor only. Rest as needed between sets. Use same weight for all three sets. Post load and bodyweight to comments.
10 “Windshield Wipers”
With a 10RM load perform a very slow deadlift with a thirty-second travel to lockout and a thirty second travel to ground. Rest. Repeat for total of 10 reps.
10 “Windshield Wipers”
Tuesday, July 22 shows Loyd doing a “Windshield Wiper”. Both left and right positions constitute a single rep. If you can’t do the Wipers, struggle with them anyways for ten minutes before and after the deadlifts.
For deadlift use alternate grip, hook grip, parallel grips, whatever, don’t let go. Don’t speed up.