Rating = 8
A.
Deadlift, 1 rep @ 80% every 30 sec x 12 total reps
Complete @ 230
B. Ring
Muscle-ups, 3 unbroken per min x 10 mins
Complete. These are getting easier and easier, now that I think I
have maximized using my kip and my hips, I can catch high and lock out of the
dip pretty quickly.
C. For
time:
10
power clean @ 105lbs
15 wall
balls - 14lb to 10 ft
10
power clean @ 100lbs
15 wall
balls - 14lb to 10 ft
10
power clean @ 95lbs
15 wall
balls - 14lb to 10 ft
10
power clean @ 90lbs
15 wall
balls - 14lb to 10 ft
10
power clean @ 85lbs
*Sub
5:30 min goal
*Get
someone to change the weights on your bar
6:38 :( This was awful. My low back/posterior chain was just
absolutely smashed. First 2 sets of cleans were unbroken, then did 7/3, 7/3,
and 3/4/3. I think I moved the cleans pretty well, but I sucked ass on wall
balls. First set was unbroken, then did 9/6, then 3/6/6, 1/4/5/5. When I miss
the wall, I get mentally defeated. I need to just keep going (and not miss the
wall).
E.
Hollow Rocks, 15 sec movement x 10 sets, rest as needed
Complete, with 15-30 sec rests
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