A. Squat Snatch, work to tough single within 7 sets - not a max; no fails
B. Front Squat + Split Jerk, work to tough set from rack within 7 sets
C. 7 sets:
3 Strict Press
1 L-Sit Rope Climb (if can't do L-sit then hold tuck) (start seated)
Airbike, Hold 85% effort for :60
Rest 2 min b/t sets
A. 100 kg
ReplyDeleteB. 130 kg
C.
65 kg
L-sit seated
Row 1:42
A. 195
ReplyDeleteB. 245
C done RPM at 65
A. 200
ReplyDeleteB. 275
C.
145 strict press
5 L-sit pull ups—don’t have rope
74 rpm on bike—no idea what 85% is
A.) 100 lb
ReplyDeleteB.) 135 lb
C.)
75 lb
Tuck to 9 feet
55 RPM