BBG
1) 6x1 HHS + HS @ 80% – work to a max for the day, rest 90 sec.
2) 3X3 Halting snatch pull (3 count pause at knee, 3 counts at HH) – up to 105% w/ perfect form
HBBS:
1x7 80-85% of 5RM
1x5 90% of 5RM
1x3 90% 3RM
Strength/Skill
1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.
2b) 3x15 supine ring row
Optional Conditioning - recommend not doing this or a much lighter version
30 min AMRAP of:
Run 800m
4/3 Muscle-Ups
*Perform this entire piece with HR @ or below 155 BPM. If you don’t have a HR monitor, stop at each transition to test HR.
BBG
ReplyDelete1) 6x1 HHS + HS @ 80% – 95-105-115-120-125-125(F)-125
2) 3X3 Halting snatch pull (3 count pause at knee, 3 counts at HH) – up to 105% w/ perfect form 130#
HBBS:
1x7 80-85% of 5RM 175#
1x5 90% of 5RM 185#
1x3 90% 3RM 195#
Strength/Skill
1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec. held for as long as i could
2b) 3x15 supine ring row check
Optional Conditioning- didn't do it BUT i did do:
7 Rounds:
Run 200m
15 box jumps (24/20)
15 wall balls (20/14)
Didn't go hard... just went to sweat. my back is tight!
BBG:
ReplyDelete1) 145, 155, 165, 175, 185 (PR), 195 (F x 100000000)
2) skipped
HBBS:
265
285
305
Strength:
skipped
Conditioning:
skipped
BBG
ReplyDelete1) 6x1 HHS + HS @ 80% – work to a max for the day, rest 90 sec.
135-155-175-195-195(f)-195
2) 3X3 Halting snatch pull (3 count pause at knee, 3 counts at HH) – up to 105% w/ perfect form
285#
HBBS:
1x7 80-85% of 5RM-285#
1x5 90% of 5RM-320#
1x3 90% 3RM-335#
Strength/Skill
1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.
2b) 3x15 supine ring row
he's back!
DeleteBBG
ReplyDelete1) 155x2, 160, 165, 170, 175, 180, 185 (HHS, fail)
2) 215
HBBS:
265
285
305
Strength/Skill
1a) done as ME
2b) done