Fitness:
A1. Split Jerk - 10 moderate singles
A2. 3-7 push-ups. Keep the standard high
B. AMRAP in 15 minutes
60 Push Press - moderate
50 Hanging Leg Raises
40 Hand release push-ups
20 Ring Rows
Performance:
A2. 3 Muscle-ups x 10 sets; rest 1 minute -----sub muscle up tech work with a couple ring dips per set.
B.
AMRAP in 15 minutes:
100 Push Press @ 115#/ 65#
75 Toes-to-Bar
50 Hand-Release Push-ups
25 CTB Pull-ups
I realize most won't make it through this. That's ok. Its an Open style workout meant to see you grind through.
185-235. Actually missed one backward when I properly drove my hips
ReplyDeleteSubbed bench work for Muscle ups
195x8, 200x8
Cgbp. 175x8, 175x8
Made it through 5 push-ups. PP was a grind.
A1. 225, 245, 255x2, 265x6
ReplyDeleteA2. 3x3, 2x6, 0
B. 145
Predator cycle:
ReplyDeletePower cleans: 10 doubles, 5 sets @ 175, 5 sets at 185
Clean pulls: 5 triples, all at 225
Performance:
Split Jerks: 10 singles, 5 @ 165, 5 @ 175
20 ring dips, 20 inverted rows w/ false grip
AMARP: 100+49 RXed
A1. 1-6 @ 195#, 7-10 @ 205#
ReplyDeleteA2. 3-4 ring dips
B. 120