A. Clean Grip Deadlift - 5, 3, 1, 1, 1 rest 2 minutes *building*
B. High Hang Power Clean (position 1) x 3 TNG reps rest 1:30 x 5 sets (keep these around 70-75%) *form and mechanics*
C. Supine Medball Hamstring Curl @ 2111 tempo x 8-10 reps rest 2 minutes x 3 sets
+
AMRAP 4 @ 80-85%
20 Double Unders
10 Russian KB Swings 70/53
5 Burpees
rest 1 minute x 3 sets
+
GOAT Work - spend 5-10 minutes on something that needs practice
A. 275, 325, 375, 405, 455
ReplyDeleteB. 185
C. done (photo credit Lexie)
D. 4+21, 4+21, 4+25
A. 125, 145, 175, 185, 195
ReplyDeleteB. 100
C. done
D. 3+8, 3+7, 3+8 (scaled to 10 DUs)
Goat = DUs conveniently
A. 185, 225, 245, 275, 295
ReplyDeleteB. 155
C. Done
D. 4, 3+30, 3+21
A. 200, 235, 250, 270, 285
ReplyDeleteB. @75x2, @95, @105x2
C. Done
D. (Mixed SU & DU, KB @53)
2+32, 3, 2+30
E. Back was bothering me so all I could think to do was EMOM 12: 8-10 banded ring dips
A. 115, 135, 155, 165, 170
ReplyDeleteB. 85
C. done
D. 3+31, 3+25, 3+25
ps used 44# KB
DeleteA) 225, 275, 295, 315, 335
ReplyDeleteB) 185
C) Done
D) 4+20, 4+23, 4+23
A)185,205,255,285,305
ReplyDeleteB)165
C)done
D)3+30,3+31,3+27
A. 185, 205, 225, 245, 255
ReplyDeleteB. @105
C. Done.
D. 3+30, 3+20, 3+24
ReplyDeleteA) worked up to 245
B) @105
C) done
AMRAP: RX
3+16
3+9
3+13
A. 225, 275, 295, 295x, 295
ReplyDeleteB. 135 x 1, 145 x 4
C. Done
D. 4+23, 4+23, 4+23