It’s Tuesday!
Competition:
am:
A. Clean 3RM + 2×3@90%
B. Clean Pull – 3×3 @105% of your max clean
C. Weighted pull-ups 6 x 6-10 reps ; ascending or across;
pm:
A. 10 min bike @80-85% of your max calories for 10 min – target
Rest 5 min
B. MAP training 85-90%. Consistent efforts round after round – leave some in the tank
AMRAP 10
3 power cleans 205/133
6 box jumps 40/32″
90′ Farmers carry 70/53 each hand
Rest 4 min
AMRAP 10
5 stone to shoulder 95/65 ish
10 stone on shoulder alt lunges
35 double unders
Rest 3 minutes
Accumulate 5 min in bear hug stone hold
C.2 x 25-30 reps reverse hyper @18-20% of your back squat
D. 10 min static stretching
Am Session
A. 176×3, 180×2 caught the 3rd but couldn’t completely stand up but really happy with this.
B. Pulls done at 209#
C. Pull-ups 5,10,12.5x6x6
Pm Session
A. AB 101 cal. My fastest 10 min is 102 cal I think so going 85% and feeling good gives me hope I can get more lol
B. 5+9 did all singles on the PC
C. Not sure how many rounds I finished with 8 lunges (Tasia started DU so whatever she got I was close to that).