A. Split Jerk (off blocks if possible); 3-2-1-3-2-1, rest 2m (drop b/w reps on 2's and 3's)
B1. CGBP @ 30X1 6 reps x 5 sets, rest :60
B2. Pendlay Row @ 30X0 6-8 reps x 5 sets, rest :60
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EMOM x10 Minutes:
1st: 1 Legless Rope Climb to 15ft from seated position
2nd: 2-3 tough strict defecit HSPU
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4 Sets:
10-12 DB Hammer Curl
rest :60
10-12 Neutral Grip Skul crusher
rest :60
A. 225,235,245,235,245,255
ReplyDeleteB1. 155, 165, 175, 175,175
B2. 145
A. 195, 205, 215 210, 220, 225
ReplyDeleteB1. 155
B2. 135
EMOM: 1st min: did all rope climbs legless
2nd min: 3 hspu all sets
DB: 30lbs
Skullcrushers: 75lbs
A. 215-225-235-225-245-265 PR
ReplyDeleteB1. 155-165-175-185-205
B2. 135x8 140x8 145x7 145x7 145x6
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Even- 1 rope climb x5
Odd- 3-3-2-2-2 w/ two 45's
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Done
A. 205-220-235-225-245-255 (15#pr)
ReplyDeleteB1. 145
B2. 135
C. 5"
D. 30#db
A. 200-215-225-210-225-255
ReplyDeleteB1. 165-185-200-205-210
B2. 135-155-165-175-185-185 x6 reps
+
Rope climb-Done
2-2-2-2-2 with 45 and 25 lbs
+
Done