Friday 22/1/16

AM
Airdyne 30s @ 95-97% = 78-79 RPM all
Rest 30s
x12

Rest 10 mins
x2
* Push Hard!!

MD
AMRAP 10
2 Rope Climb
4 Strict Def HSPU @4.5″
6 Bar Muscle Ups = 4 rds + 4 st. HSPU.

Really struggled with HSPU, RC efficiency needs work.

10′ working on rope climb tech.

PM
A.Front Squat – Build to 1RM = 158 PB
B.1 Hang Clean + 1 Clean + 2 Jerk – Build to max = 133
C.1 Hang Clean + 1 Clean + 2 Jerk – 5x Rest 2 mins @ 90% = all at 122.

Every 30″ x20: 2 TNG PC + PJ @70% of 1RM C+J = 102.

Advertisements
Friday 22/1/16

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s