A. PC. Clean; build to a tough set of 1.1
B. PC. Clean; 1.1x4 @80-85% A; rest 2m
C1. BS @31x1; 10-10-8-8; rest 2m
C2. SA DB Row @31x1; 8-10x4; rest 2m
PM
For Time @95% effort (near all out, but dont redline it)
7 Thruster (115/80)
7 Burpee Over Bar
Walk/Rest 3m x4-5 Sets
HPA - Blue
A. Back Squat Cluster 1.1.1.1 x 5 sets ( rest :10/ rest 3 min )
B1. Barbell Split Squat 8/8 ,rest 2 min
B2. AMRAP Strict C2B chin ups @ 2111, rest 2 min x 4 sets
+
2-3 muscle ups OTM for 10 min
HPA - Grid
snatch(int) - Squat (mod) Ub strength vert - Acc
A. Squat snatch, 1rm
B. Back Squat @ 20X1, 1 reps @ 80%RM x 8 sets rest 3 min
C. Push press, 2 tough reps every minute x 5 sets (82-86%RM)
D. Wtd. Pronated chin up @ 20X0 , 1 rep every :20 for 8 minutes
Blue
ReplyDeleteResults
A) 225#,245#,265#,285#,#300
B1) 135#,145#,155#,165#
B2) 8,8,5,5
+
7 min only (sets of 2+1 rep) no missed reps
*stopped there had a nasty rip from the MUs.
*BS felt pretty good today.
Blue
ReplyDeleteA. 245/265/275/285/295
B1. 95/135/155/175
B2. 7/6/6/6
+
Minute 1-5 = 3 reps
Minute 6-10 = 2 reps
no A+B1, pulled a part of my quads on the weekend
ReplyDeleteB2: 7/5/4/4
min 1-4=2 reps
min 5-6 fail - rest
min 7-10=1 rep
*mu technique sucks, needs more practise
A 235
ReplyDeleteB 200 for all
C1 225/10, 235/10, 240/8, 245/8
C2 75/10, 75/10, 75/8, 75/8
Pm work
:28 for all 5 sets
Gold
ReplyDeleteAm
A) 255
B) 225 all sets
C1) 185-205-225-235
C2) 53# for 10 reps all 4 rounds
PM
:29 1st round, :28 last 4 rounds
A. 275, 295, 315, 325, 335
ReplyDeleteB1. 135, 135, 135, 135
B2. 4, 3, 3, 3
+
Did not complete. Shoulders are not feeling great and attempted 2 scaled and they hurt so backed off and rode the airdyne for ten minutes.
Blue
ReplyDeleteA. 185, 225, 235, 245, 245
B1. 95
B2. 3 each round
+
10 min EMOM of 5 butterfly pull-ups for skill practice, because I can't do muscle-ups.
A. 95/110/130/145/160
ReplyDeleteB1. 55/75/90/95
B2. I can only do kipping C2B pull-ups; Instead, I did weighted strict pull-ups (5 with 2.5#, then 3 with 10#, two and one negative with 10#, 1 strict and 2 negatives with 10#)
+
15 EMOM of 5 ring rows and 5 assisted ring dips
Blue
ReplyDeleteA: 225, 245, 265, 285, 295 - 1 rep and failed
B1: 95lbs
B2: 7,6,6,4
1 MU for 10 rounds.
A. 255, 265, 275, 295, 315
ReplyDeleteB1. 95# (hamstrings were feeling tight)
B2. 5, 5, 4, 3
Practiced muscle up progressions