Fitness
A. Bench Press – Build to a 5RM3 sets:
B1. DB Row 8-12 reps / arm. Rest 1 minute
B2. Push-ups 8-12 perfect. break if you need to. Rest 1 minute.
C. For time
30 Ring Rows. make them perfect
30 Shoulder to Overhead
30 sit-ups
30 burpees
A. Bench Press – Build to a 5RM
B. AMRAP Muscle-ups in 8 minutes --sub muscle up tech work or max reps of strict pull-ups and ring dips - equal amount of both.
C.
For time:
50 CTB Pull-ups
50 Shoulder-to-Overhead @ 135#/85#
50 Toes-to-Bar
50 Burpees
*20 min time cap. Scale the reps to something appropriate so that you can get through all 4 movements or very close. So maybe 40's or 30's would be better.
Performance:
B. AMRAP Muscle-ups in 8 minutes --sub muscle up tech work or max reps of strict pull-ups and ring dips - equal amount of both.
C.
For time:
50 CTB Pull-ups
50 Shoulder-to-Overhead @ 135#/85#
50 Toes-to-Bar
50 Burpees
*20 min time cap. Scale the reps to something appropriate so that you can get through all 4 movements or very close. So maybe 40's or 30's would be better.
A. 5x220,5x225. Not a 5RM.
ReplyDeleteB. CGBP 5x195, 5x200
C. 15:58
CTB in 3:00
STO at 8:10
T2B at 12:00
burpees at 15:58
A. Can not bench unfortunately.
ReplyDeleteB. Can not do muscle ups unfortunately. Did hspu. 50 reps.
C. 18:20
CTB-3:06
Shoulder to overhead at 10:00ish
Toes to bar at 13:56
Burpees 18:20
A. 205
ReplyDeleteB. 12
C. 19:51 Rx
A. 205
ReplyDeleteB. Technique work
C. 30 reps. 14:02
A. Bench cycle (heavy day)
ReplyDeleteC. 35 reps each - 19:56
Was able to string doubles t2b until about rep 16 then all singles. C2b all singles. S2O done 10-10-7-8.