2 Sets of the following @high effort
4 Minute AMRAP:
50 cal AD
15 BJ (24")
Rest 4m
+
4 Minute AMRAP:
50 DU's
15 T2B
10 Wall Balls
Rest 4m
+
4 Minute AMRAP:
400m Row
14 Burpee
12 Pullup
Rest 4m, then start back from top
HPA- Blue
A.Strict press 3,3,3,1,1,1 rest 2-3 min
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Unbroken Chest to bar pull ups for time 3-6-9-12-9-6-3
* scale to COVP is volume is too high to do UB
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For Time:
21-18-15-12-9-6-3
KBS 32/24
Burpee Box jump 24/20
HPA Power
C&J % - Ub pull strength- EMOM 18-30min
A. Squat Clean & Split Jerk, 1 rep @ 80%RM x 7 sets rest 1m30-2min
B. Pendlay Row @ 11X0, 1 tough reps every :20 x 7 minutes
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EMOM for 30 minutes:
1st minute: 4 Touch and go Squat clean @ 155lb/115lb
2nd minute: 3 Wtd Supinated Pullups
3rd minute: 4 Box jumps @ 34"/26"
4th minute: 3 Ring Muscle ups
5th minute: REST
**scale weight up or down to be tough but unbroken**
**No Ring muscle ups: modify to 3-4 CTB + 3-4 Ring DIps**
Blue
ReplyDeleteResults
A) 125#x3, 135#x3, 145#x3, 155#x1, 165#x1, 175# failed
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3:15, grip fatigued was an issue
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14:56
Gold
ReplyDeleteSet 1
1+15 Cal
2+19 DU
1+170m
Set 2
1+5 Cal
2 Rds
1+200m
1+ 50 cal
ReplyDelete2+32 du
1+400m
+
1+ 50 cal
2+ 20 du
1+ 400m
Blue
ReplyDeleteA. 135, 145, 155, for the singles I jumped to 165 and failed, dropped to 160 and failed that twice. The 155 triple was very tough, I think that I just really burnt myself out. I've done 165 as a 1RM a while back and was surprised to fail. Could've been a mental block too, not sure.
B. 4:49, started with C2B but couldn't maintain and dropped to COVP
+
14:22
been sick all week and this was the first taxing workout I've done and the burpee box jumps really took it out of me. I maintained UB KBS the whole time but was struggling with breathing and pace on the burpee box jumps.
Blue:
ReplyDeleteA. 55/65/70/85/failed attempt at 90/85
B. 4:32 (first 6 reps were C2B. Rest were COVP). I did not complete these unbroken.
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13:48 (substituted dumbbell snatches at 25lbs for KBS, as my shoulder is tweaked.