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Thursday, July 7, 2016

Friday July 8th 2016

AM
A. Power Clean . Squat Clean; 1.1 @ 90-95%RM of Power clean x 5 tough successful sets , rest 10s/2m (PC from shoulders and rest :10 before SC)
B. Front Squat; 3-2-1-3-2-1; rest 2-3m
C. EMOM for 15 Min:
1st: 2 tough CGBP
2nd: 2 tough Weight Strict Neutral Grip Pullup on Rings
3rd: rest

PM (if not enough time for split sessions then rest as needed After C of AM)
9-6-3:
Power Snatch @135/95lb
Deficit HSPU @ 10"/5"
+

rest 5 min
+

For time:
5 Thrusters @ 135lb/95lb

4 Legless rope climb
5 Thrusters
3 Legless rope climb
5 Thrusters
2 Legless rope climb
5 thrusters
1 legless rope climb





3 comments:

  1. A 2x 225/2x 235/245
    B. 225/265/275/260/ stop knee very painful
    C. 185bench / 38kg pullup g
    D. 6:59 hspu tough
    É. 7'03" knee and arms

    ReplyDelete
  2. Am
    A. 215
    B. 225-245-245-235-240-235
    C. 225/63

    Pm
    7:44
    9:54

    ReplyDelete
  3. All done in one session

    A. 225
    B. 225-245-265-245-265-275
    C. 215
    36#
    D. 5:02
    E. 10:58 (no pull left whatsoever. Took almost two min to complete first set of rc)

    ReplyDelete