A1. Front Squat @ 32X1 4, 4, 4, 4, 4 (build from last week)
A2. Strict HSPU - 5 x 8-10 rest 2 minutes (Girls 2-5)
B. Clean Pull @ 100% of max clean - 3, 3, 3, 3 rest 2 minutes
C. Hang Clean - 4, 4, 4, 4 (build from last week)
D. Glute Ham Raise - 4 x 10 rest as needed
+
Cash Out:
20-40 strict Ring Dips
*coaches notes*
Clean Pull - Pause at the 1st pull position for 1-2 seconds, then finish the pull through full hip extension
Hang Clean - Build from last week only if you hit all weights and reps comfortably
FS: 205, 205, 205, 225(2), 205(2)
ReplyDeleteStrict HSPU: 8, 8, 6-2, 6-1-1, 4-1-1
Clean 1st Pull: All @ 245
Hang Clean: 165, 165, 175, 175
Glute Ham Raise: 25 lb plate
Sets of 5 strict ring dips to 40
A1: 225, 225, 235, 235, 235
ReplyDeleteA2: 10, 9, 8, 8, 7-1
B: all at 265
C: 165, 165, 175, 185
D: 1st set with just bodyweight then the other 3 with a 25# plate
40 ring dips were in sets of 5 except the last 5 which were 2-1-1-1
A: 85/5, 105/5, 105/5, 110/5, 115/5 - legs felt super weak this morning... all HSPUs done with 1 ab mat
ReplyDeleteB: 150
C: 85, 105, 110, 115
D: 4x10
CO: 40 (8x5) - felt strong on these
A1: 100- 115- 125-130- 135
ReplyDeleteFelt good except last set the holding it for 2 seconds tough
A2: did 5 for my first 2 sets then went to 4.
Started on just an ab may then needed to add a thin 10 lb.
Must build strength!!!
C: pull at 135
D: hang cleans today were rough for me.
These felt much better last week, felt fatigued.
95-100-100-100-105
105 only for 2 had nothing left
ypers felt in hamstrings, a lot ha!
Ring dips 5 sets of 6 with purple band... Working on building that strength and it's tough ha!!!
Great job everyone early this am!!!
A1. Front Squat: 105-115-125-135-145
ReplyDeleteA2. Strict HSPU 5-5-5-5-5 (felt good on these today)
B. Clean Pull: All at 155
C. Hang cleans: 85-95-105-115 (felt MUCH better on these than last week)
D. GHD: 4x10
Ring Dips: 40 Ring Dips (10-10-7-6-7)
Front squats/hspu - 105/5, 115/3, 125/4, 125/5, 135/7
ReplyDeleteFirst three sets with 1 ab mat. Last two with two
Clean Pull @ 175
Hang Clean - 105, 115, 125, 135
4×10 GHD
20 dips
This comment has been removed by the author.
ReplyDeleteA1. FS: 105-105-110-115-120
ReplyDeleteA2. Strict HSPUs: 5 (used ab mat), 4,4,4,4 (without ab mat)
B. Clean pull: all at 155
C. Hang Cleans: all at 105 (cleans felt good but last set was tough for squat- legs were shot)
D. GHD: 4 x 10
40 ring dips (10-8-7-7-8 (last set of 8 was as a quick 5-2-1))
A1: 205,215,225,235,255 (Felt really easy)
ReplyDeleteA2: 10 reps each set
B: All at 305
C: 205,215,225,235
D: All with a 15lb plate
+
40 Ring dips- One set of 35, one set of 5
Front squats/hspu - 105/3, 115/3, 125/3, 125/3, 135/3
ReplyDeleteAll with 2 ab mats (these are a glaring weakness of mine, but was happy to see i could even press myself up at all without a kip)
Clean Pull @ 175
Hang Clean - 105, 115, 125, 130 ( pull wasn't a problem, but the squat felt difficult)
4×10 GHD
20 dips
A: 175/8 (45+abmat) 185/8 195/5-3 205/8 195/8.
ReplyDeleteHspu are weak. Changed hand positions to make the last 2 sets pretty easy. 205 fs almost failed last rep so scaled back the last set.
B: 225
C: 155-165-175-185 all pretty easy
D 4x10
Ring dips 6x5 3-3-2-11
A1. 205, 205, 215, 215, 225
ReplyDeleteA2. All sets of 10.
B. Clean Pulls all at 275.
C. Hang Cleans at 165, 175, 185, 195
D. 4X10. Felt easy so will use a plate next time.
Cash out - 4X10 Ring dips
A1. Front Squats: 105, 115, 125, 135, 145
ReplyDeleteA2. HSPU: started with Ab Mat and 25lb plate, but was able to go down to an ab mat and 10lb plate.
B. Clean pull @ 155
C. Hang Cleans: 95, 105, 115, 125
D. 4x10
Cash Out: ring dips - 30
A1. FS 205, 205, 215,215,215
ReplyDeleteA2. 10 all sets UB
B. Clean Pulls @ 285
C. hang cleans 155, 185, 205, 205 (should have started heavier)
D. Gh Raise 4x10
Strict Ring Dip 32 UB, 8 UB
A1. 85, 95, 95, 105, 115(fail at 4th one)
ReplyDeleteA2. Strict handstand pushup (one ab mat 5 each set)
B. 125, 125, 125, 125
C.85, 85, 95, 95
D. 4x10 ghd
Cash out: 40 assisted ring dips
A: 120-130-135-140-145
ReplyDeleteHSPU- horrendous as always ab mat and 15lb plate
B: 155
C: 105-115-120-125
(Never did more than 1 at 125 so stoked about this)
D: 4x10 reverse GHD
18 ring dips
A1. Front Squat @32×1 4,4,4,4,4
ReplyDelete= 135-155-165-185-185
A2. Strict HSPU – 5×8-10 r:2m
= 10-6-3-5-5
B. Clean Pull @ 100% 3,3,3,3 r:2m
*pause at the first pull for 1-2s then finish pull through hip extension*
=215
C. Hang Clean – 4,4,4,4
= 155-155-165-165
D. Glute Ham Raise 4×10 r: prn
+
Cash out:
50 strict ring dips
A1)125, 125, 125, 125, 130
ReplyDeleteA2)Strict HSPU to floor 5, 5, 5, 4, 4
B)155
C)105
D)4x10
Cash out - 30 strict ring dips
A1. 155, 175, 185, 185, 195
ReplyDeleteA2. 8, 8, 5/3, 5/3, 5/3
B. 185, 185, 185, 185
C. 135, 135, 135, 135 - Need to work on quicker elbows
D. 10, 10, 10, 10
Cash out
5, 5, 5, 5, 5, 4/1, 3/2, 3/1/1
Rings dips felt a lot better. Concentrated on a slow decent and did not feel any pain.
A1 - 85,95,95,95,105
ReplyDeleteA2 - 5, 4, 3, 4, 5
B - 155#
C - 75, 85, 95, 105
D - 10, 10, 10, 10
Cash Out - 5, 5, 5, 3, 2, 2
A1- 75, 85, 95, 105, 115
ReplyDeleteA2- 2, 2, 2, 2, 2, (did these wwith 2 ab mats)
B- 105
C- 65, 85, 85, 95
D- 10, 10, 10, 10
Cash out
20, 20 ring dips one foot on the floor.