A. Clean Grip Deadlift - 2 @ 92% of Heaviest from 2 weeks ago - Every 2 minutes x 12 minutes
B. Hang Power Clean (below knee) x 3 TNG reps rest 1:30 x 5 sets *building* (compare to position from last week)
C. Prone Banded Hamstring Curl x 20 reps rest 2 minutes x 3 sets
+
BOTB Training
AMRAP 3
Dumbbell Burpee Box Step Over @ 20" (50/30)
rest 3 minutes x 3 sets
*watch the standards video on FB*
+
Goat Work x 5-10 minutes (don't skip this, work on something that needs work)
A. @155
ReplyDeleteB. 85, 90, 95, 98, 98
C. red band
D. 17, 16, 17 w/ 20#
Goat - coming in evening for muscle up practice
A) @220
ReplyDeleteB) 95,100,105,110, 120x2
C) blue band
D) 15,16,15 @30lbs
Goat: Kipping but grip shot so ring dip work and mu progressions
A. @265
ReplyDeleteB. 100, 105, 110, 115, 120
C. Blue Band
D. 16, 14, 15 w/40's
GOAT: Wanted to strengthen my back, so I went with 5 rounds of:
1:00 Sandbag Hold
10 Sandbag Squats
1@60, 3@80, 1@100
(it was my first time ever working with a 100# bag and it felt great)
A. 195
ReplyDeleteB. 85, 105, 105, 105, 115
C. Red band
D. First one about 16, lost count. 16, 17
Goat- had to run to work, but ran with my team
A. 420x5, 405x1
ReplyDeleteB. 155, 175, 185, 195, 210
C. Done
D. 19, 22, 21
-gonna figure out how to string pull ups together again tonight
John (aka RX+) and i did 24" box step up
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