The most serious judge in all the lands. 15th Fittest women on earth in 2016, along with most No Reps handed out recently. Beware.
Final week of Phase 1, Cycle 1. Next will be deload week as we enter into Phase 2 of Cycle 1.
Competition:
am:
A. Push Jerk – 5RM + 2×5@90%
B. Back SqT – 5RM + 2×5@90%
C. AFAP
30 strict hspu @3/1″
40 kipping hspu
30 strict hspu
pm:
A. Afap
12-9-7
Cal Bike
2x GHD Situps 24/18/14
Muscle ups
Burpee box jump overs 30/24
B. Assistance Work
:30 belly to wall HS Hold x 8; AFAP, must be unbroken seconds. Rest accordingly and time this
5 rds of, 30’ waiters carry each arm , 30′ single arm OH lunge each arm, max L sit hold on Pbars
60 PVC dislocates; done in sets of 10
Performance:
A. Push Jerk – 5RM + 2×5@90%
B. Back SqT – 5RM + 2×5@90%
C. 12-9-7
Cal Bike
2x GHD Situps 24/18/14
Muscle ups
Burpee box jump overs 30/24
AM:
Push jerk: 5
128
+drop sets @115
Back squats: 5s
173
178
183
188
Hspus
7:47
Push jerks
110
120 3/5 I will et this soon
Back squats
150
Drops at 120/140
HSPU
15:12
Metcon: 9:03
A. 148×4. Drop sets done at this #.
B. 209×5. Def wasn’t feeling the weight today.
C. Wod done. Unsure time. Did 9/7/5 for just MU.
D. Skipped the hspu blog and did this for added squat volume
BS x6 @176×6 + 5 deficit shspu
BS x6 @176×6 + 5 deficit shspu
BS x6 @188×6 + 5 deficit shspu
BS x6 @188×6 + 5 deficit shspu
BS x3 @198×3 + 5 deficit shspu
BS x3 @202×3 + 5 deficit shspu
BS x3 @206×3 + 5 kipping hspu