3 sets:
A1. push press TnG 8-10; rest 30sec
A2. weighted legless rope climb x 1-- be smart and safe here. ; rest 30sec
A3. ring dip amrap kipping – 1; rest 30sec
A4. T2B 15 reps in unbroken 5′s; rest 2mins x 3. keep it to short/fast unbroken sets. If that means going to 4's or 3's do so.
+
8min 80-90% effort
2 L chin ups
3 deficit HSPU 2″
8 wall balls
Notes:
- use vest for wtd legless rope climb
- if less than 5 ring dips change to ring pushups or continue until 8-10reps
Tomorrow's workout : heavy hang clean work and 30 min mixed modal MAP session.
Fitness version:
A1. same
A2. strict ring rows @ 21x2
A3. am rap PERFECT push-ups. Cap at 15 and move up to more difficult version if you hit 15 reps.
A4. Hanging leg raises or sit-ups
8 min AMRAP 90%
2 ring rows
3 tough push-ups
8 wall balls
8 min AMRAP 90%
2 ring rows
3 tough push-ups
8 wall balls
A1. 135 x 10 x 3
ReplyDeleteA2. 1 x 3 no weight
A3. 18, 10, 7
A4. 5/5/3/2, 3/3/3/3/3, 3/3/3/3/3
B. 4 rounds + 2 L-chinups.
Shoulders completely destroyed from A. Couldn't do deficit HSPU so did standard and still failed a bunch.
A1. 115x 10 reps x 3 sets
ReplyDeleteA2. 10#
A3. 23,21,20
A4. Done
B. 6 rounds + 3 reps - deficit HSPU got tough. Liked working on them though.
A1. 135 10,10,8
ReplyDeleteA2. 10,15,15
A3. 27,21,17
A4. complete
7 rds.
A. 115#x10x3 sets
ReplyDeleteB. No extra weight
C. 12, 12, 8
D. Done
6 rounds
A1: 95, 105, 105# all for 10
ReplyDeleteA2: Done, last set w/ leg assist
A3: 15 dips on the rack x3
A4: done, took a set to get rhythm
AMRAP: close to 7 rounds w/ 2 strict pull ups and 3 ring defecit push up as subs.