Friday, September 8, 2017

Saturday September 9th 2017

4 sets:
400m Run @ 85% effort
rest :45
L-arm UB Front Rack Carry 50m
R-arm UB Front Rack Carry 50m
rest :45
+
rest additional 10 min
+
30 min EMOM:
1st min: Power Clean &  Push Jerk Singles, 1.1.1.1.1 @ 135lb/95lb (increase up or down if needed)
2nd min: Row :40 @ 70% effort
3rd min: 8-12 kipping hspu
4th min: Power Snatch Singles, 1.1.1.1.1 @ same weight as power clean & Jerk weight
5th min: Bike :40 @ 70% effort
6th min: 4-6 UB Bar Muscle ups

7 comments:

  1. A.) 1:50-1:55 for run
    35 lb LB
    B.) 75 lb
    8-9-9-10-10 HSPU
    6 CTB

    ReplyDelete
  2. B. 115# PC + PJ ; 12 kipping HSPU; 90# PS, subbed AB for 45 DUs; subbed bar MU with 10 alt 1 arm 35# dumbbell snatches

    ReplyDelete
  3. 1:19/1:20/1:19/1:18
    +
    70 kg
    12
    1:47
    70 kg
    67 rpm
    6 mu

    ReplyDelete
  4. ~2min runs
    -24kg kb
    -135 1st sequence
    -115 for power snatches

    ReplyDelete