1.) 3 Power Clean every 2:30 minutes for 5 rounds establishing a 3RM
Then
3 minute AMRAP @ approx 90% of established 3RM
Repeat the same rep scheme as above for numbers 2-5 with rest periods no longer than 3 minutes between sets
*2.) Clean Pull
*3.) Clean Deadlift
*4.) RDL
*5.) Bent Over Row
1.) Sugar
11 minute AMRAP
3 Muscle Ups
20 Double Unders
6 Chest to Bar Pull-ups
20 Double Unders
9 Toes to Bar
20 Double Unders
*2.) 7 minute AMRAP
10 Strict Press 75/55lb
5 Box Overs 24/20”
*3.) 5 Rounds
1 Bar Muscle Up
10 Bar Dips
*4.) 10 minutes Overhead Kettlebell Walk 1.5/1 pood
Note: 10 minutes total so if the kettlebells are not Overhead time is still accumulating
*5.) 3 rounds
12 Reverse Hyper
15 Back Extension
Then
3 minute AMRAP @ approx 90% of established 3RM
Repeat the same rep scheme as above for numbers 2-5 with rest periods no longer than 3 minutes between sets
*2.) Clean Pull
*3.) Clean Deadlift
*4.) RDL
*5.) Bent Over Row
1.) Sugar
11 minute AMRAP
3 Muscle Ups
20 Double Unders
6 Chest to Bar Pull-ups
20 Double Unders
9 Toes to Bar
20 Double Unders
*2.) 7 minute AMRAP
10 Strict Press 75/55lb
5 Box Overs 24/20”
*3.) 5 Rounds
1 Bar Muscle Up
10 Bar Dips
*4.) 10 minutes Overhead Kettlebell Walk 1.5/1 pood
Note: 10 minutes total so if the kettlebells are not Overhead time is still accumulating
*5.) 3 rounds
12 Reverse Hyper
15 Back Extension
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Bradley Boockmeier
3 Rds + 2 MUs - may have let out a few bad words due to frustration
132 kg 3RM; 21 @ 110 kg Dropped too much weight and didn’t realize until after 😅
1
0
Christopher Adam
Up to 120kg(265#) 3rep; 15reps@100kg. 4rds(practice before comp)
Snatch pulls up to 245#@2rep
3
0
Jenny Wesolowski
Back squats reps of 5 up to 125 lb. obv needs a lot of work. GHD sit ups 4x15,10,10,10 GHD ham curls 2x10 Kipping pull-up work. Reps of 3-4
2
0
Lauren Kalil
Slow and steady. PR’d my C2B again! 3 in a row kipping
PC 70kg, snatch pulls up to 155#, back ext/bent over rows, GHDS, BMU/dips
6
0
Paula Soletski
2+ 11 of last set of dus. Mod mu w black band. Clean 3 rep max 50kg, 16 rep max at 45kg.
5
0
Pauly VanderKelen
4 rounds + 6 C2B + 20 DUs
Power clean triples up to 106kg / 15 @ 94kg in 3 minutes / Yesterday's programming: Split jerk triples: 135, 165, 185, 205, 225, 235, (2) @ 245 / Dat Donkey complete in 9:25 PR! First round complete in 2:30 / UB Lunges, 19 UB DL, Last DL, Power Clean to get the barbell on my back, all back squats UB / Press to Handstand progression: Started with all three red foam blocks, successfully completed 6 reps. Stripped off the top layer, successfully completed 3 more reps.
0
0
RaLinda Lamberies
hcl 2@50k/14@45k/2+17 du
only mod was MU win for me!! 3 rds 5 kip hspu with mat and 15#
4
0
Shannon VanPay
3ish rounds with MU progressions, some T2- j cup, because of a hole-y hand
Cleans to 64kg, 12@60kg
1
0