151103

Tuesday

A. High Hang Snatch w/ 3 sec pause in bottom, 1 rep/2 min for 10 min **no more than 205, perfect receiving position

205 across (x5)

B. L-Sit Rope Climb, 6 x 1 reps, rest 2 

min

1.1.1

1.0.0. Last 2 : three quarters and 1/2 way. 

C. 5” Deficit HSPU’s- 3/30 sec for 5 min

3.3.3.3.3

3.2.1.1.1

Gotta get better. 

D. CTB Pull Ups- 5/20 sec for 5 min, rest 5 min and repeat (10 sets total

1st set:

0-1: 5.5.5

1-2: 5.5.5

2-3: 5.5.5

3-4: 5.5.5

4-5: 3.3.3

2nd set:

0-1: 5.5.5

1-2: 5.5.5

2-3: 3.3.3

3-4: 3.3.3

4-5: 3.3.3

Sets of 3 were broken in singles at times. No excuses. Gotta get better. 

 

+

3 rounds for time:

Run 400m

12 Butterfly Ring Pull Ups **practice these before hand.  Rhythm has to be perfect to keep rhythm

10 Push Press, 155#

9:14

Triple under practice

4 out of 5 sets under 30 secs. 

Best set 21 secs. 

Stringing together more.