A1. Strict Press; 5x5; rest 6-90s
A2. Pendlay Row; 5x5; rest 60-90s
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10 Minute AMRAP:
10 HSPU
20 Wall Balls
10 C2B Pullups
HPA- Blue
A1.Weighted dip 3 reps, rest 90 seconds
A2.Weighted chin up 3 reps, rest 90 seconds x 4 sets
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10 min EMOM: 5 C2B pull up
10 Box jump
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1 muscle up OTM, add 1 rep per minute
HPA - Power
A. Split Jerk, 3-3-3-2-2-2-1-1-1 rest 1 min
**all light to mod sets**
B. perform 2-4 Ring Muscle ups every 1 minute x 6 sets
C. Perform 3-5 Kipping deficit hspu x 6 sets
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10 min AMRAP @ consistent/steady effort:
5 strict hspu
5 strict pullups
10 Cals on Aassault
A2.Weighted chin up 3 reps, rest 90 seconds x 4 sets
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10 min EMOM: 5 C2B pull up
10 Box jump
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1 muscle up OTM, add 1 rep per minute
HPA - Power
A. Split Jerk, 3-3-3-2-2-2-1-1-1 rest 1 min
**all light to mod sets**
B. perform 2-4 Ring Muscle ups every 1 minute x 6 sets
C. Perform 3-5 Kipping deficit hspu x 6 sets
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10 min AMRAP @ consistent/steady effort:
5 strict hspu
5 strict pullups
10 Cals on Aassault
Blue
ReplyDeleteResults
A1&2) 35#,40#,40#,40#
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10 Min EMOM
-Completed as rx'd
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Mu OTM Ladder
-4 min complete stopped there felt like hand was was gonna rip. Also, it just isn't my strongest movement and struggled a bit to get through those 4 reps.
Gold
ReplyDeleteA1) 135 all sets
A2) 155 all sets
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3+5 C2B
A1) 3 sets at 115, last 2 at 95
ReplyDeleteA1) 135
2+6 HSPU (modified HSPU with 24 inch box)
Blue
ReplyDeleteA1&A2) 53#, 60, 70, 75
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Complete
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6 mins + 3 reps on 7th min (24 reps)
A1/A2. completed as Rx'd @53
ReplyDelete+
completed as Rx'd
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reached 4th min, failed on the 3rd rep