A. Strict Press
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. 3 Sets:
Barbell Overhead Hold @ 75-80% of Max Shoulder 2 Overhead for Max Time
rest as needed
C. 5 sets:
Work to a weighted pull-up (tough set of 3) - in 5 sets or less
+
Every 2 minutes x 12 minutes (6 sets)
5 TNG Squat Snatches 115/75
6 Burpees Over the Bar
A)5@75
ReplyDelete3@85
1@95
B) @115
.52, .56, 1:00
C) all sets with purple band
(Usually red band)
+
@75
Slowest:41 seconds
Fastest: 31 seconds
A) 5@60, 3@68, 2@80
ReplyDeleteB) @110
67 seconds, 57 seconds, 60 seconds (holy wrists ow)
C) 1x3 strict unweighted
2x3 chain + 5 lb weight
1x3 double chains
1x3 triple chains
I have no idea how much the chains weight TBH
Wod completed, kept rounds around :45 seconds.
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Delete
ReplyDeleteA. @100, @110, 2@125
B. :55, :46, :53 @120
C. Worked down to blue band
D. @95, :57~1:02 per round with power snatches.
I had no strength on my shoulders today; No reason, just an off day...
300m farmers carry w/ 40# kettlebells
A. 100, 110, 125 (3)
ReplyDeleteB. @ 165
C. 3 @ 35#
D. Done at 115
Your faith can move mountains, your doubt can create them.
5@135,
ReplyDelete2@150
1@160
B)3×1:00@175
C)18lb kettle bell
D) doneRX