A. Front Squat 3x 60, 70% 2x 80, 85, 90, 95, ?% (if you can double 100%, you can try a new PR single)
B. Back squat 4x3 up to top weight made for a double
C. Straight led deadlift + shrug 2x10+10 @ 45-50% of clean
+
4 sets; 2 min rest
max rep T2B
10 burpee AFAP
+
4 sets; rest 3 min
max rep C2B (-2)
10 box jumps @ 24/20
30 sec airdyne sprint
A) 15 lb PR on front squat @245
ReplyDeleteB) 235
C) Deadlift @115
D) T2B: 18,11,9,10
E) C2B: 15,12,10,9
A. 3x 115, 135, 2x 150, 160, 170. I got one at 180 (120 under PR from 2 years ago), failed second. Failed at 195.
ReplyDeleteB. 135, 150, 160. I got 1 at 170 and failed.
C. 80#
D. T2B were 25, 15, 13, 13. On the first set, probably 5-10 were not to standard. I have to be aware of getting feet behind me. I think rest were fine. I kipped 11, 7, 6, 5 of each set, so the kip goes quick.
E. C2B were 7, 8, 10, 10. I failed a few the first two rounds, just missing the touch.
I felt a little rushed trying to do this at 5:30 am. Not my best time of day.
A. 80, 95, 110, 115, 120, 130, 135 PR at 150.
ReplyDeleteB. 120, 130, 140, 150
C. 60
D. 10, 9, 11, 9
E. 5 C2B