A. Front Squat - 6, 4, 2, 6, 4, 2 rest 3:00 minutes
B1. Push Jerk x 10 TNG reps AHAP rest 1 minute
B2. Barbell Glute Hip Bridge (use same bar as push-jerk) x 15 reps rest 1 minute
B3. One Arm Dumbbell Row x 6 reps per arm (AHAP) rest 1 minute x 3 sets
+
10 Rounds for time:
10 Pull-Ups
10 Box Jumps 24/20
*work on cycling the jumps*
A) 255, 275, 295, 255, 275, 300
ReplyDeleteB) 185, done, done
C) Somewhere between 7-8m. Forgot to look.
Took a min or so to recover after smashing shin on 3rd box jump
DeleteA. 205, 225, 245, 205, 225, 245
ReplyDeleteB. 155 / 70# DB
C. 6:50
-Jumped for the first time in months - knee felt ok. Only did this for 5 rounds, then I stepped up.
Focused on cycling with stepping down