A. Push Jerk 3, 3, 3, 3, 3 @ 70-75% TNG reps rest 90 seconds between sets
B. Bench Press (against bands) 7 x 3 @ 50% of Max + Thin Bands rest 45 seconds between sets (https://youtu.be/CjrWkrfYz_c)
C1. Double Unders x 50 reps AFAP (or max set if you cannot do 50) rest 30 seconds
C2. Chest 2 Bar Pull-Ups x 20 reps rest 3 minutes x 3 sets (do these in sets of 5 UB AFAP) *scale to 10 if itll take more than 1 minute*
D. L-Hang Hold x 15 seconds rest 30 seconds x 8 sets
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Every 5 minutes x 25 Minutes
500m Run
8 Shoulder 2 Overhead 145/95
5/2 Muscle Ups
*scale is 8 ring dips strict*
*rounds should not take more than 4 minute*
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Finisher:
Band Pull Apart Overhead x 100 reps
A) 135
ReplyDeleteB) 3@75, 4@85
C1) done
C2) 10 reps each round in sets of 5 ub
D) done with knees bent
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Done with 4 strict ub ring dips per round
Finisher - done with thin red band
A) 115
ReplyDeleteB) 3@75# 4@85#
C1) 35 reps, 35 reps, 50 reps (messed up at 8 then kept going till 50)
C2) 10 reps each round
D) done
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Done (8 ring dips) finished every round between 4:15-4:30min
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Done
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20 tgu 40#
18 string HSPU (sets of 2-4)
*strict
DeleteIdk what a "string" HSPU is
125
ReplyDelete85
50, tripped at 19, 50 - 27 sec for unbroken 50
10 reps in 2 sets each round
Done
Metcon done, failed one muscle up
A. From the floor 125x1, 135x1, 140x3
ReplyDeleteB. 95 red bands
C. 50 ubx3
Ctb: 5,5,5,3/5,5,3,3/5,5,2 some singles and a rip
D. Done
E. 5/10 muscle ups and 2 were unbroken YOOOWA!!!! Thank u Dylan for telling me to man up and do the mu not dips.
F. Done
A) 205
ReplyDeleteB) 145
C1-2) Done
D) Done
E) Did all - subbed 650m row for run
F) Done - red band
A. 105
ReplyDeleteB. 75 w purple band
C1. Done. All sets ub except the last one (tripped at 47)
C2. Done did 10 c2b
D. Done
Metcon done. S2o felt great. Scaled to 1 mu each round. No fails.
Finisher done with red band.
Feels good to be back!
Good to have you back!
Delete