A. Squat snatch; 1 rep x10 @85% previous best 1rm; rest 90 seconds bw attempts
B. Back squat; build to a 20 rep max
C. Amrap sets of 3 unbroken ring dips in 6 min
+
50-40-30-20-10
du
10-10-10-10-10
burpees
A. Missed rep 3. 6 out of the 10 were solid lifts the other 4 were a little shakey.
Rep 2 - http://youtu.be/aIReIeD3tm8
B. 150, last 5 were tough
C. 15 sets
4:50 tripped 2x on set of 40. Surprised, I usually don't trip.
Did Michelle's wod with her afterwards, she needed to use factions sleds so I joined her. Just as 8min amrap of 40yd sled push 10burpees 40yd farmers carry and 20 hr push-ups. Put 140# on the sled and used 70# db for farmers carry, she used 2 85s. We 2:25tied tho, fun little workout.
Mike ran in a triathlon this am so when he got to his 5k run I did it with him, nothing fast, somewhere around 25-26 min.
30-Jun
A. Weighted chin up clusters 1.1.1.1.1x5; rest 12 seconds/rest 2 min
B. Bent over underhand grip barbell rows 6-8x5; rest 2 min
C. Muscle ups; 7 for time x5; rest 3 min
A. 10, 12.5, 15, 17.5, 20
B. 75,85,95,105x8, 115x6
C. 2:20, 2:08, 2:23, 2:25, 2:23 - had to do these all in singles today, don't know what my problem was. I had no power it felt like, frustrating. Maybe it was the combo of yesterday and part A and B that just made my arms tired.
No comments:
Post a Comment