A. Front Squat @ 33X1 tempo; 3 reps x 4 sets
B. 6 minute EmOM
odd = 5 pendlay rows
even = ring rows @ 3xx3 tempo. complete for 25s
odd = 5 pendlay rows
even = ring rows @ 3xx3 tempo. complete for 25s
C. 8 minute EmOM
odd = 20 sec. dip support. Hold self in bottom of dip.
even = 35 sec. row @ 80%
+
10 minute amrap
15-12-9
goblet squats
25-20-15
calories on AD
Performance:
A. Front Squat @ 33X1 tempo @ 60% of BS max; 3 reps x 4 sets. rest 2-3 mins between sets. Mind the tempo!! This is the whole point of this lift!
B. 6 minute EmOM
odd = 5 pendlay rows
even = 1-2 legless rope climbs
odd = 5 pendlay rows
even = 1-2 legless rope climbs
C. 8 minute EmOM
odd = 3 wall climbs
even = 15/10 cal row
+
10 minute amrap
15-12-9-6-3
FS @ 155/105
5.4.3.2.1
MU
40 minute row for max calories
Most days there will be a "sweat sesh". This will be an aerobic session for those that wish to do doubles or for those that want to sweat but need a break from barbells and gymnastics
A. 175 for all 4 sets
ReplyDeleteB. Pendlay rows at 115, 2 leg less every round
C. Done. High breathing, not much rest
D. 15:17. Went past the time cap to finish. More of a mental battle here. Front squats got heavy, muscle ups were easy.
A. 205 for all sets. little low but really want to drill proper form.
ReplyDeleteB. 115 penally row. 1 leg less
C. done.
D. 8:58.