1.) Every 2 minutes for 5 rounds 5 Overhead Squat adding load each round starting @ approx 60%
2.) Rucksack
9-7-5
9-7-5
Deadlift 355/245lb
Box Overs 30/24”
*3.) 5×3 Snatch from Blocks @ HH 55%
Then
5×1 Snatch, adding load each round with first lift starting at 55%
Note: keep rest around 3 min between sets and goal is quality so keep the weights on the lower side until it feels like an angel lifting that bar above your noggin
*4.) 10-9-8-7-6-5-4-3-2-1
Muscle Up
Chest to Bar pull-up
Note: 6 minute cap
then
15 minutes of Bar Muscle Up practice
note: practice means if you’re already decent at the movement keep working on refining it and if you stink at it work on positions of it, ask a coach if you need ideas
Then
5×1 Snatch, adding load each round with first lift starting at 55%
Note: keep rest around 3 min between sets and goal is quality so keep the weights on the lower side until it feels like an angel lifting that bar above your noggin
*4.) 10-9-8-7-6-5-4-3-2-1
Muscle Up
Chest to Bar pull-up
Note: 6 minute cap
then
15 minutes of Bar Muscle Up practice
note: practice means if you’re already decent at the movement keep working on refining it and if you stink at it work on positions of it, ask a coach if you need ideas
*5.) 5 rounds
11 GHD Situps
10 Tri-pod to Headstand
11 GHD Situps
10 Tri-pod to Headstand
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Bradley Boockmeier
1:49. Thought I was gonna kill myself on the last box overs
Up to 250# OHS
7
0
james macco
4:32 @ 335#
OHS - 115/125/130/135/150
11
1
You smoked me on the OHS. WOOF. Nice work.
Pauly VanderKelen
3:01
DL: 5-4, 4-3, 3-2 / OHS: 185,195,205,215(4+1), 215(4+1) / 4x20 HSPU from yesterday / 3 rounds of 25 wallballs @ 25# and 50 meter sandbag carry @ 150# from yesterday complete in 5:11 / 4x12 Rowing Machine Abdominal Pikes with feet on the rowing seat, the handle hooked on my feet, and my hands on the floor / Dumbbell Arm Curls: 10@30,35,&40#, 5x5 @ 45#
2
0
Sylvia Christensen
3:30
115-140 OHS. Android 18- exact same as last year lol. Snatches from blocks at 80#.
2
0
Tim Houge
2:10 255/75%
OHS: 115-135-155-165-(x)185 Scaled DLs too much, even though they felt heavy AF
11
0