A. Push Press 4 x 3 @ 90% rest as needed
B. Deadlift - every 2 minutes x 8 minutes
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%
+
Every 10 minutes x 40 minutes
Run 500m
15 c2b pullups
12 strict hspu
10 toes to bar
100 double unders
10 toes to bar
12 ring dips
5 muscle ups (sub 15 c2b)
*If you're not done by 8 minutes - rest until next round*
Push press - 125, 135, 135, 135
ReplyDeleteDeadlift - 195, 225, 255, 285...then tried 300 cause 285 felt good. New PR. Dana PRd twice wooooo
Round 1- 7 t2b
2- finished doubles
3- 70 doubles
4 - 84 doubles
Two an mats for strict hspu
A)220
ReplyDeleteB)315, 365, 415, 465 (slightly above 95%, did two singles here 5 min rest between)
+
3 rounds:
8 UB Strict C2b
50 DU
12 Strict HSPU
5 rounds:
20 push-ups
15 second Lsit
A. 125 (failed the third rep on the first and third set. Shoulder was bothering me from the weekend a little).
ReplyDeleteB. 200-230-260-290 All of these felt great!
C. 1. 5 Ring Dips
2. 8 Ring dips
3. 6 TTB
4. 12 Ring dips
A. 125, 125, 130(2), 130(2) + 130(2) Elusive 3rd rep...
ReplyDeleteB. 285 (95%) Had more in the tank to hit 300 for a PR. So much weight on the bar me & em&m had to band the weights in lol.
C. +1ring dip, finished ttb, finished du, +1ring dip.
A. Push press .. 195, 195, 185, 185. Had to go down. Hand is torn and over head was not feeling strong.
ReplyDeleteB. Deadlifts - 305, 355, 395, 435
C. 1 - 2 muscle ups, 2 - Finished 2nd set of toes to bar. Hand started to tear again so I switches to strict pull-ups and GHD situps for rounds 3 and 4.
3 - 100 DU
4 - 1 muscle up
A: 125
ReplyDeleteB: 170, 195, 225, 250... these felt great, hoping we are testing for a 1RM next week
C: 6 RD, 4 RD, 2 RD, 2 MUs. I did 20 calories on the AB instead of 500 meter run (timed it the same as when Mel, Dana and Steven came in from the run). C2Bs felt great, unbroken every time, HSPUs need work, T2B unbroken every time, DUs a complete disaster. Took me between 2 and 2.5 minutes to complete each time. Its purely just my engine I get so fatigued with them. Really need to get that together somehow before the open.
Did part 2 tonight.
ReplyDelete1- 8 ring dips
2 - 100 DUs
3 - 53 DAS
4 - 2 T2B