A. Squat Snatch; 1 rep @ 75-80%RMx 10 successful sets, rest 80-90s
B. Front Squat Cluster; 3.3.3 x 5 sets, rest 20s/2-3m
C. Weighted Pronated Pullup Cluster; 3.2.1 x 5 sets, rest 20s/2m
D. 15 ft Legless Rope Climb from seated position; 8 reps for time
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20 Minutes of Z1- your choice
New to following the site. Can you explain B and C for me? In particular the movements.
ReplyDeleteB. front squat; 3.3.3 x 5 rest20s/2m.
DeleteThis means front squat 3 reps, rest :20, 3 reps, rest :20, 3 reps, rest 2:00-3:00 x 5sets. Anytime a period is used between reps it represents a break or a prescribed rest period between movements. The same is true for part C.
C. weighted pronated pullups. 3 reps, rest :20, 2 reps, rest :20, 1 rep, rest 2:00 x 5 sets.
Thanks for helping out Benjamin.
DeleteNick, welcome bud. Any questions don't hesitate to ask.
DeleteC - 75lbs
ReplyDeleteD . 12'07"
A. 155
ReplyDeleteB. 185-195-205-215-225
C. 26-35-44-53-53
D. 13:49
A. 95# 2 fails total
ReplyDeleteB. 140-150-155-155-155
C. 18 #
A. 135
ReplyDeleteB. 185X4 195x1
C.35
D. 8:54.. First 3 legless, 5 seated to about 7/10ft then had to use my legs or i would have hurt myself. I was fatigued from C.
A. 185
ReplyDeleteB. 185-205-205(pulled something in first set of 3. Done for.
D. Had to stop after 6. Hands just could not take it.
DeleteA.135 x7 140 x3
ReplyDeleteB. 225
C. 35
D. 5:50
A. 156*10
ReplyDeleteB. 185-195-205-215-225
C. 26#
D. Fell from the top of rep #6 around 7:00 and couldnt complete due to rope burn