Friday, January 23, 2015

Saturday January 24, 2015-

HPA-GOLD:
For Time:
150 Wall Balls @20/14
150 cal Row
150 DU's
+
20-30 Minute Airdyne @Z1


HPA - Power
Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 4 tough reps x 6 sets rest :90
A2. Wtd pronated Pullup, 5 reps x 6 sets rest :90
B1. 3-4 Ring Muscle up + 3-4 Strict Ring Dips x 7 sets rest :45
B2. 5-7 Strict Handstand push ups + 5-7 Kipping handstand push ups x 7 sets rest :45
**both B1 and B2 should be done in unbroken sets**
+
2 sets @ HIGH effort:
30 Wall Balls - 20lb/14lb
20 CTB Pullups
rest 2 min b/t sets  

3 comments:

  1. Replies
    1. Clean 1 rep 100 kg. Fail at 102.5 PR attempt
      clean and split jerk 90kg

      Fran : 4.10

      Delete
  2. GOLD
    31:53
    Haven't done wall balls in awhile and it showed
    Subbed airdyne for rower

    ReplyDelete