Tuesday, October 11, 2016

TUESDAY



(A) Deadlift
4 Sets x 6
(A1) Strict Press
4 Sets x 5

(B) For Time
 5 x Rounds of Cindy
12 x Deadlift: BW
12 x Box jump: 30/24
 3 x Rounds of Cindy
10 x Deadlift
10 x Box jump
 1 x Round of Cindy
 8 x Deadlift
 8 x Box jump

EXTRAS
Technique Primer: Muscle Clean - 3x3
(1) 3-Position Clean (floor, knee, mid-thigh) - Max in 12min, THEN finish with 1@95% & 1@90% (Use % of Max)
(2) Clean Pull (Knee height) Use blocks - 1x3@105% - 1x3@110% -  1x3@115%
(3) For quality of movement - Recover 90-120sec between movements
2 mins of Max rep Ring Muscle-ups
1 mins of Max rep Strict Handstand Push-ups
2 mins of Max rep C2B Pull-ups
1 min of Max kipping Handstand Push-ups

4 comments:

  1. A) 80kg D/L
    32.5 S/P
    B)11:54 (No box jump) knee sore!

    ReplyDelete
  2. A 82
    A1 25 bar 10k db
    B 13.07
    Extras 54 50 52.5 55

    ReplyDelete
  3. A1) 80kg
    A2) 10kg db
    B) 16.45 ring rows, banded push ups 24" box.

    ReplyDelete