21-15-9 @90%
Thruster @95#
Pullups
(rest 5-7 min)
+
21-15-9 @90%
Deadlift @135
Kipping HSPU
(rest 5-7 min)
+
21-15-9 @90%
Toes to bar
Burpee to 6" touch
HPA- Blue
A. Split Jerk, work to a single
+
15 C2B pull up
12 Thruster 115#
9 Burpee over bar
rest= 5x work x 5 sets HPA - Power
2 sets @ high effort
5 Toes to Bar + 4 Pull-up + 3 Chest to Bar + 2 Bar Muscle-up + 1 Strict Pronated Chest to Bar
1 min Step Down Box Jumps @ 24"
2 min b/t sets
*Perform all reps without coming off bar
+
rest 5 additional minutes
+
2 sets @ high effort/85-90%:
10 Strict HSPU + 10 Kipping HSPU - no deficit
1 min Shuttle Running (50ft lengths)
2 min b/t sets
+
rest 5 additional minutes
+
4 rounds for time:
10 ring dips
2 Rope Climb to 15ft
40 Double Unders
Blue
ReplyDeleteA 80kg. Failed 95kg
+ 3 rounds with 42.5kg
1.12, 1.12, 1.11
Stopped because my tricep tendons are in a bad way
Results
ReplyDeleteA) 290# (5# pr), 10# closer to Sparta
*this was surprising for sure, had to vent from this weekends comp.
+
-1:21
-1:36
-1:32
*3 sets only (all ub), working myself back into after the comp this passed weekend. Still a little sore. Thrusters felt surprisingly easy granted it was only 3 sets...lol
Blue
ReplyDeleteA) 275#. 10# PR for the skinny guy
+
1:08
1:13
1:18
1:20
1:18
A. 245
ReplyDelete+
1:35, 1:44, 1:55, 2:00, 2:15
pull-ups: unbroken, 8/7, 8/7, 5/5/5, 5/4//6
Thrusters: unbroken, 6/6x4
Gold
ReplyDelete3:32
+
6:36
+
7:20
Did this in the pm after doing Monday's in the am, definitely felt it and wished I would've gotten a better Fran time
Power:
ReplyDeleteTried to perform the workout, but forearm and pec was hurting too much and got frustrated with training. Was not able to give it all today :-(. Tomorrow rest day and hope Thursday wil be better.