A. Complex: 3 TnG Power Cleans + 2 Shoulder to Overhead; build to max in 20 min
75kg/165lbs - didn't have much pull - assuming from snatching night before
B. Split Jerk (front) – Climb to 1RM – from rack
85kg/187lbs
C. 3 pullups + 2 C2B + 1 Bar Muscle Up
Every 3 min perform. But every additional set add 1 rep to each. So 4/3/2, then 5/4/3. 6/5/4 etc. Have fun and push training partners. Scale accordingly per athletes etc.
3, 2, 1 - complete
4, 3, 2 - complete
5, 4, 3- complete
6, 5, 4 - complete
7, 6, 5 - complete
8, 7, 6 - got two bar muscle ups
D.
1 min sprint on bike
5 min @ 50-60% with mask on
1 min off bike with mask
x 3
Calories: 122
PM Session
A. Guy / Girl Partner - Andie was my partner
50 Cal Row (each), * 1 goes then the next. you choose who goes first
50 Box Jumps Overs
50 Synchronized Deadlifts (185/123) *pause at top together
100 Wall Balls (20/14)
400m Run (1x 80lb sandbag + 70lb KB) - took 80lb sand bag
100 Wall Balls
50 Synchronized DL
50 Box Jump Overs
50 Cal Row Each
TIME: 31:17
Deadlifts and wall balls felt good. Overall, really fun!
B.
Max L sit hold - :between :25-:30 seconds each time
1 Min Weighted Plank Hold - 35lbs. More like :45 each time.
rest 2-3 min and repeat x 4
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