Monday, December 12, 2016

Tuesday November 13th 2016

A. Push Jerk. Split Jerk; 1.1 - build to a tough complex (10s b/w reps)
B1. Weighted Pronated Pullup; 3 reps x3, rest 20s

B2. Strict Pronated Pullups, AMRAP (-1) x 3 sets rest 2 min
+
EMOM for 20 Minutes:
1st: 3 tough kipping deficit HSPU
2nd: AMRAP UB Strict HSPU
3rd: 12 C2B Pullups
4th: 30 sec Row @85% (aerobic)


5 comments:

  1. A. 220 ugly one
    B1. 75lbs
    B2 15 for all 3 sets

    Emom
    1st : 1º w/ 15cm than 20cm for all others
    2nd : 8/7/3/2/2 shame on me
    3rd : 12 UB for all
    4th ok

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  2. A. 255
    B1. 36#
    B2. 7-7-6
    C. 45# plate*2+25# plate (will measure tomorrow)
    Amrap: 5-3-5-4-5 (deficit took a lot out of me)
    C2B: UB

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  3. A. Push Jerk. Split Jerk; 1.1 - build to a tough complex (10s b/w reps)
    115,165,185,205,225,235,245f

    B1. Weighted Pronated Pullup; w/50lbs
    3 reps x3, rest 20s

    B2. Strict Pronated Pullups, AMRAP (-1) x 3 sets rest 2 min
    +
    EMOM for 20 Minutes:
    1st: 3 tough kipping deficit HSPU
    **(2/45 plates each, 1/35plates each, 1/10 plates each)**
    2nd: AMRAP UB Strict HSPU
    3rd: 12 C2B Pullups
    4th: 30 sec Row @85% (aerobic)

    Finished:
    1st Round- unbroken deficits, 16 unbroken SHSPU, unbroken C2B, 138m row

    2nd- unbroken deficits, 11 unbroken SHSPU, unbroken C2B, 142m row

    3rd- unbroken deficits, 10 unbroken SHSPU , unbroken C2B, 144m row

    4th- unbroken deficits, 9 unbroken SHSPU, unbroken C2B, 143m row

    5th- unbroken deficits, 6 unbroken SHSPU, unbroken C2B, 150m row

    ReplyDelete