A. Push Jerk 4, 4, 4, 4, 4 @ 65-70% TNG reps rest 90 seconds between sets
B. Bench Press - Max Reps @ 135/85 rest 5 minutes x 2 sets (go to muscle failure)
C1. Burpees x 10 reps AFAP rest 15 seconds
C2. Butterfly Pull-Ups x Max Reps rest 3 minutes x 3 sets (stop at 30 if you get there)
D. Hollow Hold x 15 seconds on, 15 seconds off x 10 sets
+
Every 3 minutes x 24 Minutes
250/200m Row
10 Shoulder 2 Overhead 115/75
10 Toes to Bar
Finisher:
Band Face Pulls - 3 x 15 reps
105
ReplyDelete8, 9
Burpees = so fast
Butterflies - 8, 10, 10
Done
Done
3 sets
ReplyDeleteRow 250
6 muscle up
8 4 inch deficit hspu
205
Skipped
Strict pullup 12,12,12
Done
Done
20 Turkish getup with a 50
Modified things for hamstring
ReplyDeleteA) 185 × 4
B) 35, 31...stopped 1 or 2 reps short, no spotter
C1) Air squats × 20
C2) 30, 30, 23
D) Done
E) ~ 1:45 per round, subbed knees to chest for T2B
F) Done - red band
Where the shit has everyone been???
DeleteI've been sick and still am sick. Taking the week off and see if my body finally freaking resets
DeleteA) 115
ReplyDeleteB) 22, 23
C1) done
C2) practiced
D) done
+
Done
Finisher: done blue band
A) 105
ReplyDeleteB) 14, 14
C/D) ran out of time
+
Done
+
15 strict HSPU (done it sets of 2/3)
30 Turkish getups(15 each arm) 35#
A. 125
ReplyDeleteB. 20, 23 left some in the tank
C. 20x3 + a ripped hand
D. Done
E. Done subbed ghd sit-ups for the ttb. Had about a minute rest each round. Had I done the ttb, I doubt I would have had that same rest throughout.
F. Finisher done