Wednesday 6.1.16

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Essentials:
A.
10 min EMOM
Vertical Med Ball Underhand Throw x 5 reps

B.
8min
Deadlift
Build to 85% for a single

C.
For Time:
Deadlift x 10 reps 60%
Row x 50 cal
Deadlift x 10 reps 70%
Run x 400 meters
Deadlift x 10 reps 80%
*15min Time Cap

Fitness:
A.
10 min EMOM
Power Clean x 3 Unbroken Touch and go Reps
*Start at 55% and every min increase weight. If unable to go UB then drop weight back down for the next set so you can

B.
8min
Deadlift
Build to 87% for a single

C.
For Time:
Deadlift x 10 reps 225/155
Row x 50 cal
Deadlift x 10 reps 275 /185
Handstand Push Up x 50 reps
Deadlift x 10 reps 315/205
*15min Time Cap

Performance:
A.
10 min EMOM
Power Clean x 3 Unbroken Touch and go Reps
*Start at 55% and every min increase weight. If unable to go UB then drop weight back down for the next set so you can

B.
8min
Deadlift
Build to 90% for a single

C.
For Time:
Deadlift x 10 reps 315/215
Row x 50 cal
Deadlift x 10 reps 345/235
Handstand Push Up x 50 reps
Deadlift x 10 reps 375/255
*15min Time Cap
**First 25 HSPU Have to be Strict

Competitor Session 2:
A.
2 sets
Reverse Hyper x 20 reps 25% 1RM BS

B.
10min EMOM
Airdyne x 10 sec Sprint

One comment on “Wednesday 6.1.16

  1. Brandon Brigman on

    A. 165, 175, 185, 195, 205, 215, 225, 234, 245, 255# (no belt)
    B. 395# (no belt, felt pretty good)
    C. 10:58 Rx (DL: 10 UB, 5-5, singles. HSPU: 6-6-6-6-4-4-4-4-3-4-3)

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