Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS
squat
3x3 FS at 75%, rest 45-60
Barbell - base percentage off high hang max
5x1 LHS - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%
5x1 LHC+SJ - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%
midline:
3x10 GH extensions
3x10 GH situps
extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)
squat
ReplyDelete3x3 FS at 75%, rest 45-60 275,275,275/serious hip impingement/shoulder barnacles
Barbell - base percentage off high hang max
5x1 LHS - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%
175,185,185,195,195-and a 195# HHS for good measure with Steve Kpa
5x1 LHC+SJ - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%
205,215,225,225,235 and a 235# HHC also
PREWOD
Complete the following for time…
100x Wall Balls 20/14#
75x push ups
50x sit ups
25x pull ups
15x ring dips
10:11RX
METCON
Complete the following for time…
21 Power Clean 205/135#
400 meter Run
18 Power Clean (same weight)
400 meter Run
15 Power Clean (same weight)
400 meter Run
12 Power Clean (same weight)
400 meter Run
31:45/32 minute cap RX