A. Front squat 5x 60, 65, 70, 75, 75%
B. Back squat 4x5 working up to same weight that ended with FS
*This will be 4 sets that build to end with 75% of FS max
C. Good morning 2x10 @ 40-45% of clean
D. For time:
3 Rounds: 25/15 HSPU, 50 DU (13 min time Cap...if hit cap post # of reps)
*25 HSPU for guys..15 Ladies.....
E. 4 sets; 5 weighted pull-ups, rest 30 sec, 8-10 clapping push-ups, rest 30 sec
A. 185, 205, 220, 235, 235
ReplyDeleteB. 185, 205, 225, 235
C. 115
D. Hit the time cap. Finished 19 hspu in third round. Flew through the first round and hit a wall.
E. 40 lbs pullups, 10 push ups
Felt really good, Finished 4 HSPUs in the Third round. Hit the wall on hspu half way through second round. 18lbs pull-up, 10 pushup was fairly easy
ReplyDeleteA. 80, 90, 95, 100, 100
ReplyDeleteB. 80, 90, 95,100
C. 50lbs
D. 2 rounds and 7 HSPU
E. 8 clapping pushups and strict pull ups.
Finished in 52 minutes not including warm up. First round of HSPU and DU was quick then I hit a wall about halfway through them and started chipping away at them. Definitely a tough workout. My arms feel like noodles...
A. Close to percentages, rounded up. 115, 125, 135, 145, 145. Felt OK
ReplyDeleteB. 130, 135, 140, 145. Got harder
C. did GMs with the bar due to my less than impressive flexibility
D. finished in 10:21. My first two rounds were done in under 5 minutes. I hit a wall with DUs and HSPU in last round. 1 fHSPU
E. Started at 10# on the PU, went to 5 for the last 2 reps of rd 3 and for all of 4. 10 clapping PU was too ambitious.
I had the extra factor of stopping for about 30 minutes in the midlle due to the screaming child, so anything is good.
A. 110, 120, 130, 135, 135
ReplyDeleteB. 95, 115, 125, 130, 135. ouch ish
C. That was painful @70
D. finished around nine minutes. I need to remember I can't rely on others to catch my time as much anymore
E.Just strict w/o weight and 8 cPU. MAH ARMS HURT
A. 205, 220, 240, 255, 255
ReplyDeleteB. Same x4
C. 135
D. 10:33. Ouch. Definitely hit a wall with HSPU. Been months since I have done anything like that.
E. 35# pull ups
A. 140, 150, 160, 170, 170 (lower than percent)
ReplyDeleteB. 150, 160, 170
C. 75
D. 10:24
E. had to use red bands, 8 cp
A. Did percentages - felt fairly easy
ReplyDeleteB. Did the same weight as front squats
C. 60
D. Was 12 double unders away from finishing... Arg. (183 reps)
E. Just did strict without weight & 8 clapping push-ups. I suck at push-ups.
A. 230 - 275 was my range
ReplyDeleteB. Did most sets @ 275
C. 135
D. 5 HSPU into second round hit wall and stopped.
E. 44# pulls and 8 claps