A.
4 sets of:
A1. Kettlebell Swings x 20 reps
Rest 60 seconds
A2. burpees x 6-8 reps AFAP
Rest 60 seconds
4 sets:
B1.Russian Step-Ups x 10 reps each leg
Rest 45 seconds
B2. Plank from Elbows x 45 seconds
C.
Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Burpees x 10 reps
Performance:
A. Back Squat @30X1; 3, 2, 1, 3, 2, 1; rest 3-4 mins. Second wave higher than first. Not a 1RM build, but if the pot is hot… Next Monday the rep scheme will be more conducive to 1RM attempt.
B. BB reverse lunge 4-5/leg; rest 2-3mins x 3
+
C.
5, 4, 3, 2, 1 for time 90% effort
wall walk
Squat Clean 225/135# ----use 80-85% of your 1RM clean. This should be heavy!
rope climb
Rest 45 seconds
B2. Plank from Elbows x 45 seconds
C.
Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Burpees x 10 reps
Performance:
A. Back Squat @30X1; 3, 2, 1, 3, 2, 1; rest 3-4 mins. Second wave higher than first. Not a 1RM build, but if the pot is hot… Next Monday the rep scheme will be more conducive to 1RM attempt.
B. BB reverse lunge 4-5/leg; rest 2-3mins x 3
+
C.
5, 4, 3, 2, 1 for time 90% effort
wall walk
Squat Clean 225/135# ----use 80-85% of your 1RM clean. This should be heavy!
rope climb
*for class you can stagger start or alternate trips up the rope. 20 minute time cap. If you are not yet proficient at rope climbs, use 2 RC per round.
A. 305,320,335 315,335,355(tie PR). will likely make PR next week.
ReplyDeleteB. 155,185,205.
C, 17:48. Took much longer than I thought. Too conservative on SC early.
C. 13:42 Used #95 and 2 rope climbs per round. Wall Walks were the worst.
ReplyDeleteA. 185, 215, 225, 215, 225, 245 (first squat session in a month, felt good)
ReplyDeleteB. 95,115,115
C. 20:00. got to the 1 rounds. (subbed 3 pullups/T2B per 1 rope climb)
A. 255, 270, 290, 270, 290, 305
ReplyDeleteB. 115, 135, 155
C, 17:59 @ 205
A. 215x3,225x2,235x1 225x3 235x2 245x1 all at a strict 3 second tempo. There was alittle bit more in the tank here.
ReplyDeleteB. Lunges at 165 for 3 sets of 10
C. Cleans at 185. 19:10 gotta work on rope climbing. Cleans took the longest..