Friday, 052915

 

A. Front SqT – 7×3 @ above 70%

A2. CG Pull x 1 @102% of your max clean x 7

A3. Triple fwd Bounding x 7 ; rest 2:00-2:30 before FS next set 

B. 10.8.6.4.2

Power Clean 225/148

Burpee box Jump overs (30/24)

Rest / Recover

C. Weighted Strict Muscle Up – 1RM 

D. 3 rds – NFT

15 barbell curls 

20 banded scap squeezes – slow controlled 

25 reverse hyper @25% or 15-20 barbell good mornings – think round upper to lower just barbell here 

50 UB double unders 

6 thoughts on “Friday, 052915”

  1. Mike Anderson

    A) 125kg FS/158kg Clean pull (felt heavier than it should have)
    B) 5:47
    C) Could barely do a strict muscle up today so just did a few of those

  2. Patrick Swett

    A1. EMOM upladder Frt Sqt (makeup from Wed) 225#-285#

    A2. 275# weight isn’t heavy, technique is poop

    A3. Bounds, 30″-36″-40″

    B. Scaled to 200#, 8:30

    C. No rings so did weighted neutral grip pull-up+weighted dip combo. Worked to 55#

    D. Complete

  3. A: 7rnds:
    A1: FSx3x205
    A2: CleanPull 275
    A3: Bounding 3×30″
    B. 10,8,6,4,2: P.Clean @215, 32″ BurpBJ: 10:05
    C. Strict MU practice. ~10 reps. 2 attempts +10 failed
    D. accessory: done (nice to have time to do this for a change).

  4. A1. 295
    A2. 350
    A3. 25″ 34″ 38″ I think
    B. 9:59
    C. 1 strict, then worked upto 20 lbs kup
    D. Done
    E. Grabbed rope 1 try

  5. Taylor Domengeaux

    Front squats
    275-285-295-315-325 x 3

    Clean pulls
    330#

    Triple bounding
    = done

    Metcon:
    6:05

    Strict MU
    = 40#

    Accessory
    = done

  6. mickey kilmartin

    A- done
    245/250/255/260/265/270/275
    325 pull
    bounding done
    B- This metcon made me feel really not fit. heavy barbell in high reps crushed me
    9:30
    going to work some barbell cycling with heavy power cleans to fix that
    C- worked up to 10# on MU then did that for emotm 5 minutes 1 per minute
    D- done

Leave a Comment

Your email address will not be published. Required fields are marked *