Strength
A. EMOM until failure, Hang Clean x1,
starting @ 65-70%; add 10# every min
B. Back Squat, 3.2.1.3.2.1; rest 2-3m
Gymnastics Density
AMRAP 7
5/3 Strict Pull-Ups
5/3 Strict Ring Dips
10/8 Kipping/Butterfly Pull-Ups
10/8 Kipping Dips
-rest 3 min-
x2
Notes:
*build heavy on BS
A. 211-281 (min caught up to me quick)
ReplyDeleteB. 312,352,382,332,372,422
+
4+15
4+5
A. 185 missed 195 3 times. felt good
ReplyDeleteB. 225,235,255,245,265,275
+
pushed the shoulder a bit
more of a skill session
I feel my shoulder is at 75%
A. 135 - 265 no misses just stopped
ReplyDeleteB. 255,275,295 - 275,305,345
+
3+10
&
3+8
A. Built to 205 (missed 215)
ReplyDeleteB. Groin still bugging me, did DL instead (255,325,375,355,375,415)
4 rds +15
4 rds +13
A:185-265 got 275 after 2 misses. Just wanted to hit it.
ReplyDeleteB: 275,295,300,315,325,335
4rds +3
4rds
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ReplyDeleteA: 125-160 failed at 165
ReplyDeleteB. 165,175,195,...200,205 210
3 rnds + 8 (one muscle up before the strict dips)
5 rnds (dips alone)
A. 90-135 (pounds of kilos)
ReplyDeleteB. 120,150,180,130,165,182
3+27
3+20