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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 
+
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.

      Delete
    2. Thanks for helping out Benjamin.

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

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

    ReplyDelete
  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.

    ReplyDelete
    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