5x1 straight arm pull + first pull + HS at 75%, rest 60
HBBS - base of recent 3RM. if not perfect, drop weight
1x5 @ 80%, 1x3 @ 90%, 2x2 @ 95-100%
3x20sec walk out hold at 110-115% of 1RM (use a belt)
3x20sec walk out hold at 110-115% of 1RM (use a belt)
Strength
1a) 3X5 Weighted Strict Pull-ups, rest 60 sec.
1b) 3X3 Push Press, rest 60 sec.
Conditioning:
15 minute AMRAP of:
Row 500m
50′ HS Walk
50 Double-Unders
1a) 3X5 Weighted Strict Pull-ups, rest 60 sec.
1b) 3X3 Push Press, rest 60 sec.
Conditioning:
15 minute AMRAP of:
Row 500m
50′ HS Walk
50 Double-Unders
HBBS: ended at 118
ReplyDeleteHS: 83
Strength
a) 5#
b) 83
Barbell
ReplyDeleteSnatch Complex: 155x3, 165x2, 175x1
HS (felt ok): 185, 195
HBBS
265, 295, 315, 325
Strength
1a) 53
1b) 205
Conditioning:
3 rounds + 250m row