A. Front Squat; 3 reps x 5 sets rest 2-3 min
B. Above knee Hang Squat Clean, work to single
C. Every 2 min x 3 sets -- work to weight first before starting sets
Perform 8 Fast yet challenging T&G Deadlifts
D. EMOM x 20 min:
1st min: 5 Ring Muscle ups
2nd min: 15 Kipping Hspu
3rd min: 20 Box jumps @ 24"/20"
4th min: REST
A. 140/145/150/150 kg
ReplyDeleteB. 130 kg
C. 130 kg (11 s)
D.
1-5 strict MU
2-15 (19/18/16/16/16 sec)
3-+
4-+
Finally my feet don't hurt
A. 140/145/145/150/150
DeleteA.265
ReplyDeleteB.255
1w/ 345 then 3sets with 285 avg 13-15sec
D. Hard on hspu for shoulders and neck in last two
C. Done at 315lbs...surprisingly felt very good
ReplyDeleteD. MU easiest part
Unbroken on hspu (real happy with how smooth these felt)
Box jumps done in about 30 seconds each min
A. 145-155-165-175-185
ReplyDeleteC. 215-225-235