Competition :
Am
A. 500m Row x 6; rest 2:00 (hard intervals – this is individual pacing) – same pace as last week / -1 below
B. 7 Strict HSPU + 7 Kipping HSPU x 6 sets; rest 2:15 between (athlete chooses height of deficit) – building on last week. Try use same height if competed all last week. Structure accordingly
C. I’s y’a and t’s
Pm
A. OHS – 5rm + 1×5 @90%
B. Running clock
5 min AMRAP
5 power clean
10 alt lunges (front rack) 155/108 135/93
20 Ghd Situps
Rest 5 min
AMRAP 10 – sustainable
15 wall balls
10 bar lateral burpees
5 deadlifts 225/153
C. DB sa row : 15 rep each side X 3 sets with 2-2 second pause at top
OHS
5 @ 295#
Drop set done
Hspu complex
= done @ 5in def (got really tough)
Amrap 5
= 3rds + 9
Rest 5
Amrap 10
= 6rds + 2
DB rows @ 70#
Is Ts Ys w/ 5# plates
BAttled with the rower. Felt good held pace
Had to go floor on HSPU. Did all sets ub but last set
OHS 242 for 5 262 for 3
Metcon 1
3 + 5
Metcon 2
5+ 2 with 30lb wall ball
OHS x5, worked up to 135 … better
Metcon:
A: 5 min amrap – 5 p. clns 135, 10 frnt rck alt lunges 135, 20 GHD – 1+28
five minutes rest
B: 10 min amrap – 15 wb, 10 lat bar burpees, 5 dlift 225 – 4+3
Caught up on the a.m. stuff by doing three rounds of row 500m, 20 d.u., some hspu work