A. Push Press; 2x5; rest 2m (heavier than last week)
B. Chest Supported BB Row; 5x5; rest 2m (heavier than last week)
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5 Rounds For Time:
6 Strict HSPU @4"
1 L-Sit Rope Climb
*Scale to legless is no L-Sit RC
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3 Sets:
8-10 Powel Raise/ arm @2020 tempo
rest 30s/ between arms
HPA- Blue
A.Weighted Dip @ 51X1, 3 reps x 3 sets, rest 2 min
B, Weighted Pull up @ 30X0 3 reps x 3 sets, rest 2 min
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1>10 ladder For time
Unbroken C2B pull up
Unbroken Kipping HSPU ( no deficit) HPA - Power
Tue - split jerk - gymnastic -
A. Split Jerk, 1 rep every 1 minute x 12 sets (move up every set)
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EMOM for 10 minutes:
1st minute: 3-6 unbroken ring muscle ups
2nd minute: 5/5 Wtd Pistols
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rest 5 min
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5 sets @ consistent effort:
5 Cals on assault
10 Kipping Handstand push ups
10 Pullups
rest 1m30
Blue
ReplyDeleteResults
A) 55#, 65#, 65#
B) 40#x3 Sets
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1-10 Ladder
-15:14
*Pullups UB, got to the round of 9 & 10 of the HSPU and couldn't maintain UB had to break. Most of my time was wasted on HSPU 9&10. Muscle fatigue even when I tried to pace it. I'm happy I got through the round of 8 UB especially on the HSPU. Pull-ups felt great this morning.
Gold
ReplyDeleteA. 210-215-220-225-230(1)
B. 185x4, 200
9:07
15 x 8 reps