Saturday 29/8/15

AM
Strength in Depth Qualifier 1:
In pair with Nat:
42-36-30-24-18
G2OH @ 40/30kg
Lat burp over bar
= 12.46
Was super gassy but didn’t really incur any muscular fatigue as weight was so light.

A.Wtd Ring Pushups – 5×10-15 Rest 2 mins = 10kgx15/15kgx15/”/”/15kgx13
B.Strict Wtd Pullups – 5×2-3 Rest 2 mins = 35×3/37.5×3/”/40×3/”
C.Strict Press – 5×1.1 rest 20s/2mins = 77.5/”/”/78.5/”

PM
EMOM 21
1 – 4-6 bar Muscle Ups = all 6 UB
2 – 1-3 Rope Climbs 15ft = all 3 HARD, shit technique, relying on arms, need to work on these, gets worse as I fatigue, lots of LAT fatigue, nothing in biceps.
3 – 10-15 HSPU – 15 UB / 11+4 / 10+5 / ” / ” / 8+3+4 / 9+6

15′ Rest

AMRAP 20
Run 400m
10 TnG GTOH @ 60kg = all UB
10 Burpee Box Jump @ 24”
* Pace this so that you can hit the GTOH unbroken if possible.
= 5 rds + 200m run
Hard effort. First 200m of run was recovery, then settled into moderate pace, about 3s walk straight on to bar. Stepped out of burpee, jumped onto boxed, stepped down, jumped into burpee. C+J all G2OH, very happy to hit these all UB as I was feeling fatigued before starting.

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Saturday 29/8/15

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