Fitness:
A. Behind-the-Neck Push Press; 3 reps x 3 sets; rest 2 minutesB. 3 sets of max reps Ring Row. rest as needed between.
C. AMRAP push-ups in 10 minutes. Cap at 100 push-ups. Use a very difficult depth. Do not do from your knees. Down to 3" is a good standard to shoot for.
D.
“Open 12.1″
AMRAP in 7 minutes:
Burpees to 6" overhead
Performance:
D.
“Open 12.1″
AMRAP in 7 minutes:
Burpees to 6" overhead
Performance:
A. Behind-the-Neck Push Press; 3 reps x 3 sets; rest 2 minutes
B. 1 set of amrap unbroken CTB Pull-ups
C. AMRAP Muscle-ups in 10 minutes
D.
“Open 12.1″
AMRAP in 7 minutes:
Burpees to 6" overhead
Notes:
– Muscle-ups: replace with Max Strict Pull-ups & Ring Dips if you don’t have a muscle-up yet (perform an equal number of both movements in 10 minutes)
A. 185, 195, 195
ReplyDeleteB. 15, working on non-butterfly, needs more work
C. 8 in 6 mins, no pull after CTB
D. 92, tied 2012 scote
A. bench 5x230, 5x230
ReplyDeleteB. CTB- 30 reps. Capped here as volume hurts me. probably 5-8 more there.
C. CGBP 5x205, 5x205
D. ~20 muscle-ups not for time
E. burpees- 97. no pressing power. OK with this as it will be better when fresh.
A. 2 sets each
ReplyDeleteBench #225x5
Close grip #200x5
Incline #185x5
D. 68 reps