A. Push Jerk @ 55% Bar Weight *against band* 9x3 rest 30 seconds
B. Shoulder to Overhead - 1 x 8 reps (add 5# to last week)
C. EMOM x 5 Minutes - 3-6 UB Muscle Ups
D1. Dumbell Row @ 3011 3 x 8-10/arm
D2. Banded Face Pull 3 x 10 reps
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EMOM x 20
Minute 1 - Row 20/15 Calories
Minute 2 - 12 S2O 115/75
Minute 3 - 10 Burpee Box Jump Overs 24/20
Minute 4 - 8-10 C2B Pull-Ups
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Finisher:
Powell Raise - 3 x 8-10/arm rest 60 seconds
A) Just did it at 135 with a red band, felt so uncomfortable
ReplyDeleteB) Tried to hit 224 for 8, only hit 6. Then decided to go down and hit 215, only hit 7 haha.
C) 6 for the first 3, then shoulders just fatigued so did 4 and 3
D) 50lbs and green band
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Did this about 2 hours later.... holy shit. UB on the S20 and 10 C2B. For the cal row I did a 40sec sprint because God himself knows I wouldn't of finished it each minute
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Forgot to do this.
200 double under.
ReplyDelete143, 37, 20. 2:10
145 plus a blue band.
200. 7 PP 1 split jerk. I like this complex.
6,6,5,4,4. Weak sauce
50# and blue band
Horrible metcon. Did all except two middle rows. 16 cals each
Finisher.
Emom 10
Odd 10 KHSPU
Even 10 weight lip ring dips
A) 125 + band
ReplyDeleteB) 190
C) 4 emom
D) Done
E) Done - all reps
A. 85 + band
ReplyDeleteB. 120 (did 7, failed the last one…still not push jerking)
C. Strung 3 the first set, 2, 1, 1, 1 (did a set of 3 at the end of the EMOM)
D. Done
E. Done…gross…I've been inconsistent the past two weeks and felt it tonight. Time to get my ass back in gear.
Did this today (had to adjust due to time)
ReplyDeletePush Jerk - 105 not with bands
8 rep - 125
Rows - 30
Metcon: did 4 full rounds and then the wheels came off, got 10 cals in last set. Finished everything else
Got one MU per min, tried for 2 and it wasn't happening
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