A. 3 Rounds of the following for Quality:
1. Strict Handstand Push-Ups Regular Height, AMRAP 21 Seconds, rest as needed.
2. Handstand Walk x 10 Meters, rest as needed.
3. Hollow Holds x 30 seconds, rest as needed
B. A. High Bar Back Squat, 3 sets of 1 @ 80%, rest 1:30 between sets.
- 275#
+
Rest 12 Minutes
+
B. High Bar Back Squat 1 rep max in High Bar Back Squat with 3 second pause, work to heavy or max. No more than 3-4 working sets for this.
- 295#
C. Mid Thigh Snatch( +1 rep) + Overhead Squat( + 3 reps) x 3 sets, rest 1-2 minutes between sets.
You can keep this weight moderate for today—nothing over 70%-75% for weights
D. Perform the following of the following movements:
Clean and Jerk Cluster, 1.1 @ 86% x 3 sets, rest 20 secons between clusters/2 minutes between sets.
+
On the Minute, Every Minute x 8 Minutes of the following:
8 Chest to Bar Pull-Ups TTB
8 Full Jump Burpees
- I subbed TTB because my hands ripped the other day. Had a struggle with them after about the 4th round and had to break up. By the end I was doing rounds of only 6 reps.
+
Rest 4 Minutes
+
On the Minute, Every Minute x 8 Minutes of the following:
3 Deadlifts @ 335 lbs/205 lbs, 315 lbs/175 lbs
5 Box Jump Overs @ 24/20 inches
- Worked with 315#
No comments:
Post a Comment