Fitness:
A DL; x 5 reps x 4 sets, 2 minutes4 sets:
B Tough push-ups @ 50x1 x 5 x 4, rest 60 seconds.
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3 sets
3 push ups
6 sit-ups
9 kb swings
C. 6 minute EmOM
odd - snatch grip RDL to knee @23x1 tempo x 3 reps
even - support hold on rings or bars x 10-20 sec.
odd - snatch grip RDL to knee @23x1 tempo x 3 reps
even - support hold on rings or bars x 10-20 sec.
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3 sets
3 min AMRAP
3 push ups
6 sit-ups
9 kb swings
rest 2 mins
Performance:
A DL; 65% x 5 reps x 4 sets, rest 2 mins
B CG bench press @ 50x1 x 4 x 4, rest 2 mins
C. 6 minute EmOM
odd = snatch grip RDL to knee @ 23x1 tempo x 3 reps
even = Ring Dip @ 55x1 x 3 reps.. add weight if you can. Look at the tempo! 5s on way down, 5s hold in bottom, explode up, 1s at top. This is a tough tempo.
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partner Row workout
18 minutes
partners alternate 3 min sets to completion. most meters win.
during each 3 min rest period, must perform 25 push-ups. scale up to ring push-ups.
“Sweat Sesh”
800m run @ 50%
1 minute AD @70%
x6 rounds
A. 325.
ReplyDeleteB. 185,195,205,205. tempo was tough.
C1. 205,255,275.
C2. 10,15,20.
row meters per set 909,889,828
30 ring push-ups per rest x 3.
dat upper body pump!
Modified this a lot because of competition on Saturday.
ReplyDeleteA. Did not do.
B. 115, 115, 125, 135
C. Did half the the emom and did ring dips at 25# every other minute
Then
Emom 12
Odd-Close grip bench x 3-4 reps @ 70%
Even-Power clean TnG x 5 at 60%
Rest 1 min
Emom 12
Odd-1 muscle up + 4 ring dips 1 muscle up + 4 ring dips
Even-FLRx 30 sec
Rest 1 min
Emom 12
Odd-Row 12 cal
Even-Power snatch 1.1 @ 70%
Rest 6 mins
Partner row with Kim - 4342m
A: 195# x 2 sets, 215# x 2 sets... Really don't know what my DL 1RM is so I used 300# and went up from there.
ReplyDeleteB: 115# x 2 sets, 125# x 2 sets
C: 135# and rings, used strict bar for last set of dip holds
D: did this by myself, went 819m, 820m, 829m and completed push ups to failure
A. 295
ReplyDeleteB. 205
C. 155... Dips done
D.did with Chris we got 4700m
Did 40pushups per set