Monday, November 28, 2016

Tuesday November 29th 2016

EMOM for 9 Minutes @ 70-75% (jerk max)
1st: 2 Push Press
2nd: 2 Push Jerk
3rd: 3 Split Jerk
+
A1. Weighted Pronated Pullup Cluster; 2.2.2 x 4 sets, rest 20s/60s
A2. Strict Deficit HSPU; 4-6  x 4 sets, rest 60s
+
10 Rounds for Time:
3 Burpee Ring MU
3 Box Jump Step down @30"/24"
*12 Minute cap 


3 comments:

  1. A. @ 135#
    B1. 10#
    B2. 3" at 4 reps unbroken
    C. hit 12 min cap at 7 rounds + 1 burpee RMU *1st round took :55 secs and 7th round took 1:43

    ReplyDelete
  2. A. 165/175/185
    B. 66lbs
    B2 - Did 3 strict w/ little deficit plus 3 negatives

    C. Stop in the middle , i start missing too many MU - avg of rounds 1'15"/1'30" i start very slowly

    So later i start a Emom 12min of 1 MU

    ReplyDelete
  3. EMOM @ 200#
    A1. 26#
    A2. 25#plates
    B. Caped @ 8 rounds + 3 MU

    ReplyDelete