A. Bnk Snatch Grip Squat Jerk - 7 x 2-3; rest 90sec (moderate load, focus on mechanics of dip-drive and squatting b/t your feet)
95, 95, 115, 115, 135, 135, 155
This was good work. Failed one rep, 3rd one on second set of 115 cuz I let it get out front.
B. Strict HSPU - 30 perfect reps NOT for time
5, 4, 5, 5, 6, 5
Felt great. Focused on screwing in hands, vertical spine, and tight glutes. Last rep I hyperextended thru low back some.
C. KB 2arm Push Press - 5 x 6-8; rest 90sec (hold overhead for 3sec, control negative but no strict tempo, 3sec in rack position b/t each rep)
53# for 6 reps all sets UB
D. Strict Muscle-up - 5 x AMRAP UB; rest as needed
7, 6, 7, 5, 7
These were good. Felt like I was doing deficit dips on most of them. 3 min rest between.
+
5min AMRAP @ 100%
10 Burpees
50 UB Double-unders
Total: 0 rounds
I couldn't string 50 UB together
R1: 10 burpees then 4, 34, 37, 7 dus
R2: 10 burpees then 7, 11, 17, 10, 9
R3: 10 then 9, 11, 16, 9
Pathetic
No comments:
Post a Comment