Sunday, July 17, 2016

Monday July 18th 2016

A. Squat Snatch; 1 rep @ 75-80%RMx 10 successful sets, rest 80-90s
B. Front Squat Cluster; 3.3.3 x 5 sets, rest 20s/2-3m
C. Weighted Pronated Pullup Cluster; 3.2.1 x 5 sets, rest 20s/2m
D. 15 ft Legless Rope Climb from seated position; 8 reps for time 
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20 Minutes of Z1- your choice

12 comments:

  1. New to following the site. Can you explain B and C for me? In particular the movements.

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    Replies
    1. B. front squat; 3.3.3 x 5 rest20s/2m.
      This means front squat 3 reps, rest :20, 3 reps, rest :20, 3 reps, rest 2:00-3:00 x 5sets. Anytime a period is used between reps it represents a break or a prescribed rest period between movements. The same is true for part C.
      C. weighted pronated pullups. 3 reps, rest :20, 2 reps, rest :20, 1 rep, rest 2:00 x 5 sets.

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    2. Thanks for helping out Benjamin.

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    3. Nick, welcome bud. Any questions don't hesitate to ask.

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  2. A. 155
    B. 185-195-205-215-225
    C. 26-35-44-53-53
    D. 13:49

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  3. A. 95# 2 fails total
    B. 140-150-155-155-155
    C. 18 #

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  4. A. 135
    B. 185X4 195x1
    C.35
    D. 8:54.. First 3 legless, 5 seated to about 7/10ft then had to use my legs or i would have hurt myself. I was fatigued from C.

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  5. A. 185
    B. 185-205-205(pulled something in first set of 3. Done for.

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    Replies
    1. D. Had to stop after 6. Hands just could not take it.

      Delete
  6. A.135 x7 140 x3
    B. 225
    C. 35
    D. 5:50

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  7. A. 156*10
    B. 185-195-205-215-225
    C. 26#
    D. Fell from the top of rep #6 around 7:00 and couldnt complete due to rope burn

    ReplyDelete