Strength
1a) 10X1 3″ Deficit Deadlifts @ 85% – rest 60 secement puts significant pressure on your low back, you may use a shorter riser.
- Set Up: 2 Pferdematten ~6cm
- Score: 1RM DL = 160 kg
- Score 90 kg (% off of 85 kg)
Notes: This percentage is based off the heaviest completed set from 120803.
Conditioning
“T”
3 rounds for time of:
8 Hang Snatch (full squat) 155/105#
23 C2B Pullups
32 Single Arm BB OH Walking Lunges 75/55#
*There is a 15 minute time cap.
- MOD: r1 60 kg HSqSn/ 30 kg BBOHWL; r2 60 kg HSqSn/ 25 kg BBOHWL
- Score: 2 + 5
Notes: Single Arm Lunges should be apportioned with 16 steps taken while the BB is held with the left arm, and 16 steps taken while the BB is held with the right arm.
Midline
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
- Score: as rx'd without weight nächstes mal aber mit Gewicht
- as rx'd
1a) 10X1 3″ Deficit Deadlifts @ 85% – rest 60 secement puts significant pressure on your low back, you may use a shorter riser.
AntwortenLöschenSet Up: 2 Pferdematten ~6cm
Score: 1RM DL = 180 kg
1b) 10X1 Incline Bench Press (30-35˚) @ 105% – rest 60 sec.
Score 100 kg (% off of 95 kg)
Notes: This percentage is based off the heaviest completed set from 120803.
Conditioning
“T”
3 rounds for time of:
8 Hang Snatch (full squat) 155/105#
23 C2B Pullups
32 Single Arm BB OH Walking Lunges 75/55#
*There is a 15 minute time cap.
Score: 2 + 0
Notes: Single Arm Lunges should be apportioned with 16 steps taken while the BB is held with the left arm, and 16 steps taken while the BB is held with the right arm.
Midline
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
Score: as rx'd without weight nächstes mal aber mit Gewicht
1b) 3X20 UB GHD Situps – rest 60 sec.
as rx'd