(AM- Snatch Intense + FS/DL Int touches + AeroPow @High %'s)(PM- Adv Gymnastic Based Tester)
A. Snatch. Hang Snatch; 1.1x5; rest 2m
B. FS; build to a tough set of 3, then move on.
C. DL; 3-3-3; rest 2-3m (nothing too heavy)
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5 Sets:
300m Row @hard effort
:60 Row- Z1
*Aim for consistency on 300m rows
PM
20 Minute AMRAP:
2 Muscle Ups
4 HSPU
8 KBS (32kg/1.5kg)
HPA- Blue
A. 3 Position Clean, work to a max set
*high hang, Above knee, below knee
B. Deadlift, build to a tough set of 3 touch and go
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21 min EMOM
1st minute: 7-9 Hang clean 135#/95#
2nd minute: 7-9 Strict Handstand push up
3rd minute: 40 double under
HPA - Power
snatch - Fsquat - ub push strength / gymnastics
A. Power snatch . Hang Squat snatch . OH squat, 1.1.2 -- work to tough set
B. Front Squat, work to tough 2 rep within 5-6 sets
C. Close Grip Bench press, 1 tough rep every :30 x 10 sets
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5 min AMRAP:
Strict Handstand push ups Max reps
HPA - Power
snatch - Fsquat - ub push strength / gymnastics
A. Power snatch . Hang Squat snatch . OH squat, 1.1.2 -- work to tough set
B. Front Squat, work to tough 2 rep within 5-6 sets
C. Close Grip Bench press, 1 tough rep every :30 x 10 sets
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5 min AMRAP:
Strict Handstand push ups Max reps
Blue
ReplyDeleteResults
A) 225#
*Misread this built to a tough, but is a first with 225# and completing the complex. Hellz Yeah
B) 355#
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21 Min EMOM
-Completed: H. Clean & Du's UB. Reduced HSPU to 4, because I have done this movement but once in a month and trying to work my right hand back into it. Strict all the way thru except the last 2 min w/kip.
A 185,190,195,200,205f
ReplyDeleteB 280
C 335
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:55,:56,:55,:56,:56
Gold
ReplyDeleteA) 185 all sets
B) 275 (would have gone heavier if I had more time)
C) 335-345-355
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:58, :59, 1:01X3
PM
13 rounds plus 4 HSPU
MU and HSPU weren't a problem at all, my lower back got really tight from the KBS