2 touch n go DL every 50 sec x 9 sets - -- start sets @ about 65%RM -- and work your way up from there
+
3 sets:
2 min Rowing @ 75%
3 Deadlifts @ 175lbs/125lb
3 HPC
6 Front Squats
2 min b/t sets
+
3 sets:
2 min Rowing @ 75%
10-15 unbroken Shoulder to OH @ 155lbs/105lb
2 min b/t sets
+
rest 10 min
+
2 sets @ high effort w/ 3 min CAP
20 Wall Balls @ 20lbs to 10 ft
15 Power Clean @ 135lbs/95lb - drop every rep
10 Toes to Bar
5 Ring Muscle-ups
3 min b/t sets
+
2 sets @ high effort w/ 3 min CAP
20 OHS @ 65lbs/45lb
15 Burpees to 6” OH
10 Chest to Bar
5 Ring Muscle-ups
3 min b/t sets
This comment has been removed by the author.
ReplyDeleteHey Kyle. Do you still use the HPA closed group on Facebook? Or any HPA FB profile?
ReplyDeleteBorni, I don't quite use the closed group. I do use the hpa facebook profile.
Deleteand instagram
DeleteThank you
DeleteThis comment has been removed by the author.
ReplyDeleteA. Skipped DL piece
ReplyDeleteB. Each set took :34, :33, & :34 seconds
C. Did 11 UB STOH in :25, 15 @ :27, 12 @ :26
D. MU have been off lately. Finished at 1:54 and did 1 MU. Class was by the rings so had to shift around. 2nd set completed at 1:49 no MU- called it a day.
DL start with 257
ReplyDeleteB - between 45 50sec
C - ALways 10reps but feel im good for more, 25-35sec
D - I always miss use my arms in MU , but did 2