A. Split Jerk, 2 reps (no drop) -- work to tough
B. Every :30 for 5 min perform 1 tough bench press -- right into...
Every :20 for 5 min perform 1 Pendlay Row
+
EMOM x 18 min:
1st min: 2 Strict Deficit Hspu + 4 kipping deficit (same setting)
2nd min: 1 Bar Muscle up + 2 CTB + 3 Pullup + 4 Strict Pullup
3rd min: 4-6 Ring dips + 6-8 Strict Bar Dips
А. 125 kg
ReplyDeleteB. 110/100 kg
Emom
1-18 sm dif
2-+
3-6+8
A. 225 (held back a bit on weight due to shoulder)
ReplyDeleteB1. 215
B2. 185
C. Everything unbroken until last 2 sets
-no deficit on hspu
- triceps really felt it
A. 245
ReplyDeleteB. 205/225
EMOM
1- pretty hard , need to lower down the deficit and last 2 sets negatives on stricts
2. start to feel very hard on strict pullups
3. did 15reps on rings
EMOM:
ReplyDelete- HSPU at 5" deficit...last 2 sets were grinders but happy with how these felt overall
- Bar work was easiest part...little wonky in the beginning but found a rhythm
- 6 + 8 each set
#PUMP
A.) 135 lb
ReplyDeleteB.) 100 lb/110 lb
C.) 2 abmat strict/4 regular kipping
3 CTB, 3 pull ups, 2 strict and died out to 1 strict on last 2 sets
3 ring dips/5 bar dips
A. 165
ReplyDeleteB. Bench-115
Row-135
C. First 3 sets used 2-95# plates. Last 2 sets used 1 95# plate -hspu
Complex unbroken except last set stoped for a second between strict pull-ups #2/3
4 ring dip 6 bar
A. 185
ReplyDeleteB. 125#/130-->135#
C. 5" for HSPU, last 2 sets went to 1 strict + 4 Kipping HSPU and 5 kipping HSPU; 6/6 on ring dip and strict ring dips. Not able to use bar dips due to class
305.
ReplyDelete245
235
--2 BMU per set
--8" deficit