A. Snatch Pull Cluster, 1.1 @ 95% of Sq Sn 1RM x 5 sets( rest :05/ 2 min)
B. 18 min EMOM:
1st min: 3 Burpee Ring Muscle ups
2nd min: 6-9 Deficit Kipping HSPU
3rd min: 12/9 Cals on rower
C. 3 sets:
Alternating Seated Dbell Press, 10 reps/arm (non working arm is in front rack)
rest :45
DB Split Squat w/ :03 Decend holding dbells, 10 reps/leg (rest :30 b.t legs)
rest :45
Strict Anchored sit ups, 25 reps
rest :45
A. 105 kg
ReplyDeleteB.
1-+
2-9 (21 sm)
3+(1700-1800)
C.
21 kg
2x24/2x32/2x32
+
A. 185
ReplyDeleteB. Done
C. Done
A.) 105 lb
ReplyDeleteB.) Did CTB instead of ring muscle ups
C.) Done
A. 195
ReplyDeleteB.
MU
4 inch HSPU @ 7 reps
12 cals in 30 seconds
+
DB press @ 50lbs
Split squat @ 45lbs
Sit-ups done