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Tuesday, November 1, 2016

Wednesday November 2nd 2016

A. Push Jerk. Split Jerk; 1.1 x5 sets , rest 10s/2m (use blocks if possible and drop PJ from overhead)
+
3 Rounds for Time- steady pace
7 Strict Press
3 Weighted Pronated Pullup
*Weights are 10RM of Strict Press & 5RM of Weighted Pronated Pullup
*If you aren't sure then build up and estimate*
+
rest 10 min
+
EMOM x 12 min:
1st: 10-15 UB HSPU
2nd: 15 UB C2B Pullups For time (scale to 10 if you cant complete in under 40s)
3rd: 30s AirBike @ 90% aerobic 

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3 comments:

  1. diegoNovember 2, 2016 at 1:43 PM

    A. 198/200 not so good today

    B. 105lbs and 60lbs
    1.7 UB and 3UB
    2. 3/2/2 and 3ub
    3. 2.2.2.1 and 3UB (strict press really tough)
    REST 3min
    Emom
    ALL 10 UB able to do 15UB in hspu but not in c2b, more because tech than time
    keep AB aerobic but my legs always fried

    ReplyDelete
  2. James CashinNovember 2, 2016 at 6:05 PM

    A. 205-210-215-225-235 (hit 245 pj for pr after)
    B. 4:02
    125#
    41#
    EMOM
    10 HSPU/:17 UB
    10 /:18 UB
    10/:20 UB
    10/:21 UB

    ReplyDelete
  3. AnonymousNovember 2, 2016 at 8:02 PM

    A. 225-230-235-240-245
    B. 125 and 44--4:15
    10-8-12-12 HSPU

    ReplyDelete

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