Friday, July 28, 2017

Saturday July 29th 2017

A. Paused Squat Snatch (pause below knee) . Above Knee Hang Squat Snatch, 1.1 every :60 x 10 min @ 60%RM 
B. Overhead Squats @ 31X1, 3 reps @ moderate weight every 1:50 x 4 sets --above last weeks
C. Every 2 minutes x 5 sets:
6-10 Unbroken Ring Muscle ups
20 Wall Ball throws @ 20lb/14lb
--rest 10 min
EMOM x 16 min:
1st min: 18 GHD Sit ups
2nd min: :30-:40 Handstand Hold
3rd min: 8/8 Alt pistol squats
4th min: 60 Double Unders
**This is designed to work a little more each minute than normal. A little more of an aerobic based EMOM**


  1. A. 70 kg
    B. 90 kg hurt elbow and wrist
    C. 10 mu ub (1:13/1:/13/1:15/1:16/1:19)
    D. +

  2. A. 145
    B. X
    C. 6mu Ub + wb Ub for all around 58sec but my UpperB very tired in last two sets
    D. Ok.

  3. A. 135
    C. Done. Had to do bar mu. All rings used for classes.
    D. Done.