417lbs ????????
Competition:
am – Gymnastics Work
Pre: longer aerobic piece warmup today
A. Strict muscle ups 5-6 sets x 2-3 reps (#’d for those who can)
B. Emom x 10 ; 3-5 strict + 5-7 kipping
*athletes who can- throw on weighted vest. Stay normal height today
C. Accrue 3 min in L-Sit hold
Pm
A. Bench press – 10×3 @55-60%. With bands every :60-:90 perform a set
B. Pendlay row 5×7 HEAVY!
C.
10 min bike @80%
50 ghd sit-ups – 5 min cap
@15 min mark
10 min hard effort on bike
D. 10-12 min of hs walk work. Courses for those who can or drills for those who need.
Performance:
A. Strict muscle ups 5-6 sets x 2-3 reps (#’d for those who can)
B. Emom x 10 ; 3-5 strict + 5-7 kipping
C. 10 min bike @80%
50 ghd sit-ups – 5 min cap
@15 min mark
10 min hard effort on bike
D. 10-12 min of hs walk work. Courses for those who can or drills for those who need.
Am
Warm up amrap 15. Done
300m row
30 du
30′ lung
3 strict pull-up w/ 3 second descend
3 strict ring dips w/3 second descend
3 manmakers #20 dumbells
A. Strict MU. Did 6. Still can’t String any together but I’m getting up at least.
B. Emom Strict / kipping hspu w/10#vest
3/7, 3/7, 3/7, 3/7, 3/5, 2/5, 2/5, 1/5, 2/5, 1/7
C. List holds. Accumulated 2 min.