Fitness:
A. 1 wall climb per minute for 12 mins
B. seated DB Press x 8-10 reps x 4 sets.
C. push-ups - accumulate 30-50 perfect reps. No reps from knees.
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AMRAP in 20 minutes
10 DB snatches from hang 5/arm. moderate weight. should not be able to do unbroken after first rd.
10 Bar-Facing Burpees
10 Russian KBS- heavy!
10 push-ups. again not from knees. go down to a 45 bumper if need be. perfect reps!
10 deadlifts ~50% 1RM
10 ring rows
Performance:
B. Strict Handstand Pushups – accumulate 36 reps in sets of 3; rest as needed
C. Muscle-ups – 30 reps for time in sets of 3 unbroken. 12 minute time cap.
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AMRAP in 20 minutes:
10 Power Snatches @ 95#/65
10 Bar-Facing Burpees
10 Power Cleans @ 135#/85
10 Handstand Push-ups
10 Deadlifts @ 225#/175
10 Strict Pull-ups
Notes:
A. help each other, hold and balance
B. sub seated DB press 6 x 6.
C. practice technique for 12 mins if you don't have muscle-ups
A. little work coming off the wall. actually felt good. shoulder mobility improving is having differences in everything overhead.
ReplyDeleteB. completed, did not time. used as upper body warm-up.
C. 5:58. first 15 quick, last 5 sets of 3 had to wait a bit.
20 min AMRAP
3 rds plus 42 reps.
A. Handstand walks- almost got the whole length of the gym.
ReplyDeleteB. Strict HSPU in sets of 3- 4:58
C. Muscle ups in sets of 3 unbroken- 9:32
D. 2 rounds + 53 reps