Wednesday 9.30.15

IMG_9852

Essentials
A.
5 Sets
Underhand Grip Bent Over Row x 8 reps
Tempo 12×2
On the 2:30min Marks

B.
6 Sets
Bent Over YTA’s x 5 reps
On the 90sec Marks

C.
11min AMRAP
Ring Pulls x 11
Incline Push Ups x 11

Fitness
A.
5 Sets
Weighted Pull Ups x 3 reps
Tempo 12×2
On the 2:30min Marks

B.
6 Sets
Negative Bar Muscle Up + Kipping Hips to Bar + Kipping Chest to Bar
On the 90sec Marks
or
ADAPT (3 Sets)

C.
11min AMRAP
Vertical Ring Pulls x 6
Dip x 6

Performance:
A.
5 Sets
Push Press x 8 reps 135-165/95-115
Dumbbell Bent Over Reverse Fly x 8 reps
On the 2:30min Mark

B.
3 Sets
Strict Muscle Up x 1 rep
Kipping Muscle Up x 5-7 reps
Active Ring Kip x 4-6 reps
On the 3min
*Try to get all reps without coming off the rings

C.
11min AMRAP
Weighted Strict Pull Ups x 6 reps 20/10
Close Grip Strict HSPU x 6 reps
*Forearm distance apart with hands on HSPU
+
Competitor Session 2:
A.
3 Sets
Press x 1 reps Tempo 55×1
Chin Over Bar Pull Up + Pull Over + Lower to Chin Over Bar x 3 reps
Rest 3min

B.
4 Sets
Shoulder Taps x 10 per side
Rest 1min
HS Hold x 60 sec
Rest 1min

One comment on “Wednesday 9.30.15

  1. Brandon Brigman on

    A. BW, 2.5, 5, 7.5, 10#
    B. Got first bar muscle up!
    C. 12 rounds Rx (Did ring pulls at top of minute, rested about 15 seconds, did dips at 30 sec mark, rested 15 seconds, etc. Did 1 rd a minute for the first 9 minutes and then picked up the pace.)

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