A1. Weighted dips on stationary bar, 6 reps x 6 sets :60
A2. Pendlay Row @ 30X0, 6 reps x 6 sets, rest :60
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4 Sets for time;
15 strict hspu (deficit to 4" if you have 20+ ub strict hspu)
:60 Rest
15/12 Strict C2B Pullup
:60 Rest
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3 sets @ low effort
10 cal airbike
100m farmers Carry @ 24kg/16kg
10 Calorie row
50m SA oh carry @ same weight
50m Sa oh carry @ same weight
А1. 40 kg
ReplyDeleteA2. 80 kg
+
15:00
12/3-10/5
8/4/3-8/4/3
8/4/3-8/4/3
8/4/3-5/5/3/2
Bad
+
32 kg
A. 36lb - focused on slow reps
ReplyDeleteA2. 195 -- same as above
B. 14:53 - broke up sets from beginning / goal was sub :60 each round
C. 24kg
A.) banded
ReplyDeleteA2.) 75 lb
B.) banded and 2 abmats
19:01
C.) 16 kg
i dont have stationary so i did in rings
ReplyDeleteA> change the weight from 70lbs to 52lbs to get good reps
A2 > 175 easy ones
B. 2 sets in 14:45 - HSPU too hard
then change to negative HSPU w/ kipping sets of 5
CTB tryin to keep sets of 5 too
finish w/ almost 30min
D.24kg
A. No weight dips @ 6 reps/ 95 and 100#s for the penally rows
ReplyDeleteC. completed at 16kg