A. Split Jerk; 3-3-2-2-1-1; rest 2-3m (drop to blocks b/w reps on 3/2's)
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10 Rounds for Time:
1 Legless Rope Climb
200ft Run (100ft out and back)
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3 Sets:
AMRAP (-1) DB Bench Press
Rest 2m
*total weight b/w arms = 40-45% CGBP max
HPA-BLUE
- Strict press, work to a single
- Weighted chin up, work to a single
- 1>10 unbroken C2B ladder
- 15 thrusters @ 95/65 unbroken x 4 sets, for time
HPA - Power
Tue - split jerk - gymnastic A. Thruster . Push Press . split jerk, 1.1.2 x 8 sets rest 1 min -1m30
**start low and progress to slightly above moderate**
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EMOM for 20 minutes:
1st min: 3-5 Bar muscle ups
2nd min: 3 Left leg wtd pistols
3rd min: 8-12 ub toes to bar
4th min: 3 Right Leg wtd pistols
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10 min recovery row
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ReplyDeleteBlue
ReplyDeleteResults
A) 165#, Failed @170#
B) 80# (Pronated)
C) 1-9 Ladder only (4:10)
*Hand ripped slightly
D) :29s, :31s, :33s, :34s
*My motivation to training after the law forcemeat academy is sorely lacking right now. Hands were a bit tender today as well.
Gold
ReplyDeleteA) 205-215-225-235-245-255
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14:40
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Used 50# each side
20
15
10
Blue
ReplyDeleteA) strict press 65kg/143lbs. Slowest grinding rep ever
B) 32kg/70lb KB. Felt easy but had tight pain in my lat so didn't go higher
C) took time on this.
D) 6.30. about 30s per set.