A. High hang squat snatch, 6 x 1 moderate/fast; begin a rep every :90
B1. Back squats, 5-5-5, 20X1; :90 rest
B2. Weighted strict pronated pull-ups, 3 x 3-4, 21X0; :90 rest
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For reps & time:
4 sets of (:30 med ball bear hug squats + :30 rest)
2:00 rest
600m run
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3 sets:
1-3 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest
Post results to comments.
A. 205# for all 6. Felt good. All felt good.
B. 305-325-345
B2. Used 35# for 3.
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60…. 15 each set.
Run. Who knows very slow. But complete.
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Complete.
A. 1-75#, 2-4 – 95# 5-6:105#
B1. 185#-185#-195#
B2. 53# x 4 for all 3 Sets
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Medicine Ball Squats – 13-12-11-14
600m run – 2:26
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3 sets:
2 Rope Climbs with less than proper footwork, but working on it.
max L-sit on parallettes –> :19, :14, :13
Long time watcher, First time poster.
Finally did a workout on it’s prescribed day!
A. Did these from power position with no forward lien. All complete at 145. I missed twice, but picked it up right away and made them the second time.
B1. All three sets at 305
B2. Kept it light to get chest all the way to bar on each rep. Four reps each of 20, 25, 25.
75lb ball: 22, 20, 20, 18. Was getting about 35 seconds rest per round since I was alternating with Michele.
Run was Janky. Didn’t check my time.
2 legless per round and sloppy L sits to finish.
Run was 2:19…
A. HHSS 6×1 @ 115#
B1. 155, 165, 175
B2. 10# x 3
+ 4 sets for reps:
Score of 50. 13,12,12,13
600m run @ 3:00
+3 sets
2 rope climbs
:30 l-sits
Back was hurting pretty bad so I just tried to take it easy.