A. E2MOM (until failure), PS+OHS
*start at 70% PS, add 5-10# per set
B. Back Squat, 3x6.1; rest 2m/2m
*keep sets of 6 @ 65% 1rm
*start 1s @ 80%, build each time, go for it if
feeling good
C. MU+Strict Dip, 4xAMRAP(-1)+AMRAP;
rest 2-3m
*Stop right before failure on MU, finish with
AMRAP strict dips
D1. Fat Grip Reverse Curl, 3x12-15; rest 1m
D2. Incline DB Skull Crusher, 3x15-20; rest
1m
D3. Incline Hammer Curls, 3x12-15; rest 2m
Notes:
- "B" are like clusters, rest 2m b/t ea effort
- scale options for C is:
1. CTB+Dip
2. Pull-Up+Dip
3. Ring Row+Dip
A. 145
ReplyDeleteB. 3 x 6 @ 195 1 x 270
C. RR + Dips
D1. 15 across @40
D2. 15 across @ 25s
D3. 15 across @ 25s
A. 225#
ReplyDeleteB. 6s:285#
1s: 350,400,425
C. 10+14, 10+12, 9+10, 8+10
D1. 30# across
D2. 70# across
D3. 40# across
In Birmingham and had to do local Box's programming 😏
ReplyDeleteA. 235
ReplyDeleteB. 6s: 285#
1s: 340, 385, 405
C. 10+4, 9+5, 9+5, 7+5
ReplyDeleteA:175#
B:6s 235#
1s :315, 325, 335
C: did em wrong did complexes of mu+dips
8, 6, 5,4
D: ran out time
A. 120#
ReplyDeleteB.6s 135, 185,200,210
C.MU+Dips 4,3,4,3
A. 155
ReplyDeleteB. 6s- 185 1s built up to 305
C. 4- 21, 4-18, 3- 15, 3- 12 (did MU from knees)
D1. 25
D2. 65
D3. 25