A. Squat snatch, 3-6 x 1 @ 85-95% 1RM – crisp reps more important than load, don’t force anything; begin a rep every :90
B. 1 & 1/4 back squats, 5-5-5; 2:00-3:00 rest
+
For 20:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, same reps as last week if you completed all sets
Odds: 10 wall balls, 30/20 to 10/9
+
Every 2:00 for 3 sets:
max L-sit up to :30
+
3 sets:
8-10/side DB external rotations
rest as needed
Post results to comments.
Came late after running through a comp workout w blue ash team.
1:00 at each station + :20 transition, for reps, followed immediately by 25 box jumps w step down.
Wall balls-33
assault bike calories-18
KB snatches @ 35#- 22
Hand release push ups w feet on 45# weight- 27
A. Worked up to 125# went for 6. Failed #2 by dropping it behind me. I gotta stop sitting there! Other 5 felt good.
B. 145-155-165
+ 20:00
Evens : did sets of 5 butterfly ctb
Odds: 10 WB @ 20#
+ 3 :30 l-sits
+ 3 sets of 10 DB external rotations w 12#
A. 175, 185, 185, 185, 195, 195 No misses. Really happy with these yesterday.
B. All sets at 265
C. 8 CTB pull up reps per round. All complete.