A. Back Squat; AMRAP(-1) @ 70% 1RM x 3 sets rest 3-5 min
B. Power Clean; 1 single every :90 x 10 successful sets (moderate/ tough) -- approx 90% give or take a few depending on how you are feeling
+
For Time:
150 Wall Balls 20lb to 10ft/14lb to 9ft
*Max UB reps to start
+
@ low effort
10 Minute Airbike
10 min row or Row
Notes:
-Note % of max used for PC on part B
-report score for tester as "Total time/ max UB" along with limiting factor- i.e shoulder fatigue, leg fatigue, breathing etc.
very hard the knee pain today , stop on warmup for squats
ReplyDeleteDid some PC with 205 from box belowe knee
WB 50UB (1'33") finish in 8'10 , could manage the pain , but always is a lack of shoulder endurance in WallBall
A. 20-11-11 @220 20 rep PR
ReplyDeleteB. 215x4 225x6 91%x4 96%x6
C. 50 UB 8:35 PR
-all shoulder fatigue
-breathing was somewhat heavy because of lactate build up in shoulders, none was felt in my legs
A. 25-16-15 @215
ReplyDeleteB. 220*10 -90%
C. 10:11
55 reps
-first half shoulders died out
-second half lower back was the biggest factor and shoulders caught second wind
A. 245 16-16-16
ReplyDeleteB. 135-225-totally screwed this up by not sticking with my 90% for my 10 sets.
C. 6:53/52 reps
-1st workout after Vegas, but shoulders got to me
A. 12-12-11 @205
ReplyDeleteB. 205 x 10 sets
C. 10:07 (51 Reps)
Coming back from a comp on Sunday. Did this on Tuesday. On Monday did 48 mins of assault bike intervals to flush out.
ReplyDeleteA. 11-10-10 @ 155#
B. 155#