Tuesday 7.5.16

Essentials:
A.
5 Sets
Long Jumps x 10 reps
On the 2min
Or ADAPT

B.
6 Sets
Weighted Plank Hold x 60sec
On the 2min Marks

C.
For Time:
Man Makers x 5 reps
Push Press x 50 reps
Row x 1000 meters

Fitness:
A.
5 Sets
Touch and Go Power Snatch x 5 reps 65%
*Last sets As Many Unbroken as Possible
On the 2min
Or ADAPT

B.
4 Sets
Kipping HSPU Left Arm on 3/2in Deficit x 5 reps
Kipping HSPU Right Arm on 3/2in Deficit x 5 reps
HSPU Negative x 10sec down
*On Last Set perform a Max Set Kipping HSPU
On the 3 min

C.
For Time:
Muscle Up or Bar Muscle Up x 10 reps
Push Press x 100 reps 75/55
Row x 1000 meters

Performance:
A.
5 Sets
Touch and Go Power Snatch x 5 reps 75%
*Last sets As Many Unbroken as Possible
On the 2min
Or ADAPT

B.
4 Sets
HSPU Left Arm on 3/2in Deficit x 5 reps
HSPU Right Arm on 3/2in Deficit x 5 reps
HSPU Negative x 10sec down
*On Last Set perform a Max Set Deficit Kipping HSPU
On the 3 min

C.
For Time:
Muscle Up x 10 reps
Push Press x 100 reps 75/55
Row x 1000 meters

Competitor Session 2:
A.
3 Sets
Muscle Snatch x 2 reps
Overhead Snatch Grip Walk x 100ft (50ft turnaround)
Build to Moderate Load
Rest 90sec

B.
4 Sets
Handstand Hold x 60sec (2 Nose to Wall / 2 Toes to Wall)
Rest 1 min

C.
6 Sets
Run x 300 meters
Walk x 100 meters

One comment on “Tuesday 7.5.16

  1. Brandon Brigman on

    A. 135# – 10 reps
    B. Struggled to get 5 reps on each arm on last two sets. Got 8 reps UB. Lost balance against the wall
    C. 11:00 Rx/Ring MU (singles on MU, 40-20-20-20 on push press, 4:00 avg on row)

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