A ) Back Squat: 4 sets x 3 reps at 85%, rest as needed
between sets
B1) Ring Row (31X2): 4 x 6-8 reps at tempo, no rest
B2) Toes to Bar: 4 x max reps unbroken, Rest 1-2 min
C ) 2 rounds – 100% effort each time, but try to stay
consistent:
12-9-6
Thruster (65/95lb)
Pull Up
+ Rest until you are fully recovered
*Post results to
comments.
A) 135#
ReplyDeleteB1) 4x8
B2) still working on better technique, but approximately 5-7
C) 65#, red band: 4:07, 4:35
A) 200#
ReplyDeleteB1) 2 rounds tempo ring rows, 2 rounds tempo strict pullups
B2) 10-18 I think
C) Rx, no clue on times
A) 250#
ReplyDeleteB1) 1 rd PU 3 rd RR
B2) 6-8
C) Rx, very slow
A) 265#
ReplyDeleteB1) RR
B2) 14/8/8/7
C) Rx, right at 4:10 for both.
Crappy pull up bars with rubber grips means I can barely do 4 PU's before my hands slip off. Fairly confident I could knock these out much quicker if that wasn't the case.
A) 130#
ReplyDeleteB1) 4x8
B2) 4x5-7
C) 55#, Green band: 3:53, 4:08