A.
Three sets, not for time, of:
L-Sit x 45-60 seconds
Strict Supinated Grip Pull-Ups x 8-10 reps
Wall Handstand Thigh Taps x 20 reps
and then . . .
Two sets of:
Freestanding Handstand Hold x 30 seconds (use assistance if needed)
B.
Every 90 seconds for 12 minutes (8 sets):
Back Squat x 2 reps @ 80%
Then. . .
One set of:
Back Squat x 8 reps @ 60%
C.
35-49:
For time:
10 Hang Squat Snatches (135/95 lbs)
20 Chest to Bar Pull Ups
30 Push Presses (115/75 lbs)
40 Kettlebell Swings (32/24 kg, just to eye level)
50 Row for calories
40 Kettlebell Swings (32/24 kg, just to eye level)
30 Push Presses (115/75 lbs)
20 Chest to Bar Pull Ups
10 Hang Squat Snatches (135/95 lbs)
50-54:
For time:
10 Hang Squat Snatches (115/75 lbs)
20 Chest to Bar Pull Ups
30 Push Presses (95/65 lbs)
40 Kettlebell Swings (24/16 kg, just to eye level)
50 Row for calories
40 Kettlebell Swings (24/16 kg, just to eye level)
30 Push Presses (95/65 lbs)
20 Chest to Bar Pull Ups
10 Hang Squat Snatches (115/75 lbs)
55+:
For time:
10 Hang Squat Snatches (95/65 lbs)*
20 Chin-over-the-Bar Pull Ups
30 Push Presses (65/45 lbs)
40 Kettlebell Swings (16/12 kg, just to eye level)
50 Row for calories
40 Kettlebell Swings (16/12 kg, just to eye level)
30 Push Presses (65/45 lbs)
20 Chin-over-the-Bar Pull Ups
10 Hang Squat Snatches (95/65 lbs)
*Athlete is alloweed to receive this in a power position, then squat
A. Done
B. % based off 120kg max
C. Snatch 40kg/ PP 35kg/ KBS 24kg: 16:30
A. L-Sits, sup grip pull-ups, thigh taps
0:47/0:40/0:37
10/10/10
20/20/10
B1. Squats x 2 – 280/280/280/295/295/295/295/295 moved to higher than 80% because 280 was moving very well.
B2. Squats x 8 – 225
C. 16:56
Worked a very long weekend. Wasn’t feeling it at all today so I’m just happy to have worked my way through it.
A: Done. I had to accumulate the 45-60 sec L-sit over 2-3 attempts… pretty tough for me.
B: 130kg and 100kg
C: 15:45 very cool challenge.
A) Completed
B) 275, 205
C) 24:57 **Scaled snatch to 115# and did butterfly pull-ups instead of CTB. Used OLY straps for snatch because it was so hot and I couldn’t hang onto the bar from the sweat even with chalk, so that chewed up some time getting the straps on.
A) done. Held Handstand hold with a spotter. Managed 20 seconds each time without assistance
B) 180 and 8 reps at 135lbs
C) capped at 25 minutes with snatches left to go.
After 3 misses on the 2nd snatch, I dropped to 85. Did 65 on PP.
A. Completed but broke up LSit and skipped shoulder taps
B. 8×2 at 155kg 342lbs. 8 reps at 140kg 309lbs
C. Skipped and did Murph with the team. 40:40. Nice and steady. No problems with shoulder, but push-up endurance poor. First run 6:30, second run 8:30 oops! Walked far too much!
A. L sit scaled for 45 sec; strict sup pull up x 8; wall handstand thigh taps done
B. 205 over the 8; then 155 for 8 reps
C. placed 25 min time cap; didn’t finish the last 10 snatch; snatch was scaled to 115#
A: L-sits broken into 10-15 sec
Pull ups and thigh taps good.
No partner and time constraint for HSHolds
B: BS. 8×2 @250
C: 14:40 rx
A. L-sits broken into 10 – 15s segments
10 strict pull-ups each set
finally able to do thigh taps – have been doing shoulder taps
B. 8 sets of 2R’s at 200lb. and one set of 8 reps at 150lb.
C. 20:40 (enjoyed this one!)
A. Did 3×10 pronated PU’s since I did some chins earlier this week and practiced handstand walking for an upcoming comp.
B. Doubles at 73kg, 8@60kg
C. 21:24 or 21:49, one of those 2 ha ha completely forgot my time as I was trying to cool down
A. Check
B 270
B2 200
C 24:12. 135 and 95. Last 10. Snatches at 95
A. L-sits, Bar MUs, HS taps
B. 265/205
C. Row 200 cals, every 20 cals: 100′ FC w/2x48kg 18:42
A. Had to break up the L Sits and HS Holds
B. Done at 285 and 210
C. Skipped it. Hands/grips are painful due to an over zealous callus treatment. Maybe tomorrow