1st Session
A. Max weight in complex in 12 min (One round of DT)
12 Deadlifts
9 Hang Power clean
6 Soulder to Overhead
Weight: 60kg/132lbs
rest 6 min
B.
200 Double Unders - got to 132 unbroken
75 KB Swings (70/53)
50 Cal Row
50 HSPU (kip allowed) - Hardest part. Assuming due to redoing 15.4 yesterday.
75 KB Goblet Hold Squats
25 Cal Bike - woof
TIME: 20:53
rest 1-2 hours
2nd Session
A. AFAP *UB is target goal
45 pullups
45 thrusters (95/63)
- Came off pull ups at 24. First time butterflying max set... Need to work more volume on these. Went to failure on thrusters to 32.
rest few minutes
B. Front SqT – heavy triple for the day in 12 minutes
100kg/220lbs
C. DB SA Rows 8 reps, slow movement; very strict x 4 sets each side
44lb KB
D. Plank Holds / hollow rocks
Round 1: Hollow Rocks
Round 2: Hollow Rock Hold
Round 3: Plank Hold
Round 4: V Ups
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