A. Pause Push Jerk, 2 reps @ 40-50%RMish x 5 sets rest 1m30 (full :02 pause in DIP of each movement)
B. 2 Push Press + 4 Push Jerk every other minute x 5 sets (mod challenging weight)
C. 9 sets @ 90% effort:
9 Toes to bar
9 Wall Balls @ 20lb/14lb
9 KB swings @ 32kg/24kg
9 Box jump overs @ 24"/20"
rest = work
A. 70 kg
ReplyDeleteB. 90 kg
C.
9 burpees
9 WB 10 kg
9 KB swings 24 kg
9 box jump
23:42
A. easy with 115-135
ReplyDeleteB. 155 than 165/175
C> all sets between 59sec and 1:05sec - faster in last sets but more hard for cardio , transition makes some difference too
C. 7 sets only. Last set done in reverse.
ReplyDelete1:16, 1:17, 1:19, 1:30, 1:32, 1:25, 1:30
A. 155 - 185
ReplyDeleteB. 215,225, 235 all other sets
C. 1:13
112
110
108
108
106
106
104
103
spicy
C. 1:09, 1:08, 1:08, 1:08, 1:08, 1:10, 1:10, 1:10,1:07
ReplyDeleteDone with 30lb wallball
A.) 70 lb
ReplyDeleteB.) 100 lb
C.) 1:30
1:30
1:35
1:40
1:45
1:50
1:55
1:55
1:55
A. 160
ReplyDeleteB. 195x2, 200x2, 205x1
C. 1:13
1:08
1:07
1:10
1:07
1:04
1:06
1:07
1:04
A. 135
ReplyDeleteB. 135
C.
1:07
1:10
1:10
1:10
10 min throw up break
1:23
1:35
2:33
1:22