W3

Friday-

A. 1 Strict False Grip Pull Up + 1 Strict Muscle Up + 2 Muscle ups + 2 Ring Dips, 1 complex/2 min for 6 sets

B. Strict CTB Lean Away Pull Ups @ 30X1, 4 x 4-6 reps, rest 2 min **add weight vest if possible

- 4 each time. can't static hold my chest to the bar

C. L-Sit Rope Climb, 5 x 1 rep up and down, rest as needed

- Little trouble holding the L on the way down for a couple of them

D. 3” Deficit Strict HSPU’s, 2/30 sec for 5 min

E. High Bar BSQ w/ Chains, 3/min for 10 min @ 75% + chains

- had to stop the clock for a couple seconds half way through. it got really heavy

+

Heavy Sled Push- 15 sec Max Effort, rest 2 min x 6

Complete

Saturday

Row 175m MAX EFFORT, rest 2-3 min x 4

:31.3

:31.2

:30.8

:31.0

+

Row 1000m @ 2:06/500m

4:12

4:12

4:11

4:12

rest 60 sec

x 4

+

3 sets @ high effort consistent

10 V-Ups

10 Toes to Bar

10 Burpee Box Jumps

1:05, 1:06, 1:02

rest 60 sec

+

Bent Over Cuban Press @ 5131, 4 x 10, rest as needed

- Complete

Sunday-

off

Monday-

A. OHS, build to mod/tough single in 10 min w/ 7 sec pause in bottom

- 205

B. Snatch Push Press x 2 + Snatch Balance x 2, 6 sets to a tough set, 2 min

- 205

C. Snatch- 12 singles w/ 75-90%, video and critique b/w each rep

- Hit 215 a couple time, still jumping back though

D. Front Squat @ 11X1, build to 3RM in 12 min

- 295

+

5 rounds for time: 9:13

5 Thrusters, 185#

5 Muscle Ups

+

Air Bike

50 sec Hard/consistent **note avg watts and RPM

10 sec easy spin

x 3

rest 60 sec

x 3 sets

- about 240 watts, 53-55 RPM

Tuesday

A. Power Clean, 6 TnG/min for 8 min *start @ 55% and build as necessary. Work on speed and efficiency, not max load

- 185

B. Half Kneeling Landmine Press @ 30X3, 4 x 8-10, rest 2 min

- 25# on the bar

+

Row 1000m @ 2:06/500m

4 Muscle Ups

10 Box Jump Overs, 24”

rest 60 sec

x 3

- 5:03, 5:04, 5:02

rest 3-4 min

Row 1000m @ 2:06/500m

10 KB Swings, 70#

30 Double Unders

rest 60 sec

x 2

- 5:04, 5:03

Wednesday

A. HBBSq @ 13X1 no belt, build to a tough single

B. Low Hang Snatch (below knee), build to a tough single

- 215

+

5 min Running clock for up to 4 sets (20 min)

Run 200m

20 Unbroken Wall Ball, 20#

20 Unbroken Pull Ups

20 Burpees

rest remaining time in 5 min

**if you don’t finish within the 5 min’s, call the session

**if you finish all 4 sets within 20 min, start your 5th set and it’s for time!
3:06, 3:08, (O, hi Mr Bear, You wanna ride on my back?) 3:26, 3:45, 4:06
REALLY underestimated the burpees, came out a little too hot.