2 Sets of the Following @high effort
4 Minute AMRAP:
15 Toes to Bar
10 Bar Facing Burpee
5 HPC (135/95)
Rest 4m
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4 Minute AMRAP:
15 Cal Airdyne
12 C2B Pullups
9 Alt DB Snatch (40/30)
Rest 4m
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4 Minute
50 cal Row
2 Legless rope climb
Rest 4m, then start back from top
HPA- Blue
A. Strict Press 5,5,5,3,3 rest 2-3 min
B. 5-7 C2B pull ups OTM for 15 min
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10 min AMRAP
3,6,9...
Burpee to 6"
Row cals
Wall ball 20/14 to (12 ft /10ft)
HPA- Power
C&J % - Ub pull strength- EMOM 18-30min
A. Squat Clean & Split Jerk, 1 rep @ 75%RM x 8 sets rest 1m30-2min
B. Pendlay Row @ 11X0, 2 tough reps every :30 x 8 minutes
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EMOM for 18 minutes:
1st minute: 3 T&G Power Clean 155lb / 115lb
2nd minute: 3 Push press @ 155lb/115lb
3rd minute: 2 Rope Climbs to 15ft
4th minute: 4 Bar Muscle ups
**scale weight up or down to be tough but unbroken**
**No Bar muscle ups then scale to 6-8 CTB Pullups**
HPA- Power
C&J % - Ub pull strength- EMOM 18-30min
A. Squat Clean & Split Jerk, 1 rep @ 75%RM x 8 sets rest 1m30-2min
B. Pendlay Row @ 11X0, 2 tough reps every :30 x 8 minutes
+
EMOM for 18 minutes:
1st minute: 3 T&G Power Clean 155lb / 115lb
2nd minute: 3 Push press @ 155lb/115lb
3rd minute: 2 Rope Climbs to 15ft
4th minute: 4 Bar Muscle ups
**scale weight up or down to be tough but unbroken**
**No Bar muscle ups then scale to 6-8 CTB Pullups**
Blue
ReplyDeleteResults
A) 120#x5, 135#x5, 140#x5, 145#x3, 150#x3
B) 1st 5min 3 Strict Pull-ups finished the remaining 10min 4 Strict pull-ups.
*modified this to strict did this emom earlier this week instead of mus
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10 Min Amrap
-Rd of 15+18 Burpees+1 Cal
(Total Reps: 154)
Accessory: Build to a heavy single OHS.
Result: 240# (10# pr), just missed 250#
Set 1
ReplyDelete2+ 8 t2b, 2+ 1 t2b
Set 2
2 + 11 cal, 2+ 1 cal
Set 3
1+ 17 cal, 1+ 10 cal
T2b and c2b limiting factor by far. Any idea on extra work so that I can get better.
What are the limiting factors on the specific movements- ie) bicep fatigue, grip, lats, loss of power in hip extension etx
ReplyDeleteOn t2b feels like hip ext and stomach muscle fatigue. C2b I really don't know maybe biceps and Lats. Should I just do emom work on rest days?
DeleteJust doing more volume of the same movements isn't the most efficient way to go about it. If I were you I'd add in higher rep isolation work and isometric work to tolerance (since both will isolate the issue). On both you will also hit concentric failure before eccentric failure opposed to additional Kipping work where the opposite will happen (which is where you can get into trouble).
ReplyDeleteThanks
ReplyDeleteGold
ReplyDeleteCouldn't work out Saturday, had to do this today and didn't feel 100%
Set 1
2+8T2B
2+2 Cal
1 RC
Set 2
2 rds
1+1C2B
1 RC