6x2 1st pull + pause + HS at 70%, rest 60
*reset after the HS
HBBS - CAT
3x5 at 90% of most recent 5 rep weight (from last wave)
Strength
1a) 4X8 Weighted Strict Pull-ups – heaviest possible, rest 60 sec.
1b) 4X4 Push Press – heaviest possible, rest 60 sec.
Conditioning - tame down version from outlaw
For time:
100′ Shuttle Run (50′ down/50′ back)
20 GHD Sit-ups
50′ HS Walk
3 Rope Climbs 15′
100' Shuttle Run (50′ down/50′ back)
3 Rope Climbs 15′
50′ HS Walk
20 GHD Sit-ups
100′ Shuttle Run (50′ down/50′ back)
Barbell
ReplyDelete6x2 1st pull + pause + HS at 70%, rest 60
*reset after the HS
@ 90#
HBBS - CAT
3x5 at 90% of most recent 5 rep weight (from last wave)
@ 160#
Strength
1a) 4X8 Weighted Strict Pull-ups – heaviest possible, rest 60 sec. BODYWEIGHT
1b) 4X4 Push Press – heaviest possible, rest 60 sec. @ 110#
Jigsaw:
Back Squat (based on 90% of your 1 rep max)
3 reps @ 70%, 3 reps @ 80%, max reps @ 90%
@70%: 140; @80%: 160; @90%: 180 (10 reps)
5 rounds for time
3 Hang Snatch (155#/105#)
300 meter weighted run
Time: 17:33 RxD with 14# med ball
Finisher - Accumulate 2 min L-sit DONE
snatch: 145
ReplyDeleteHBBS: 235, 245, 245
Strength:
a) 25, 35, 35, 35
b) 165, 185, 185, 200
Cond: 7:45
snatch: 125x4, 95x2 (Wrist sore)
ReplyDeleteHBBS: 235
a) 25, 35, 35 (7,f) , 35 (7,f)
b) strict press 95
Cond: done