DL mod + Upper body stamina + short AD tester
A. DL, 1 rep every minute for 10 minutes @ 85% RM
B. Ring Muscle-ups, 1-->6 unbroken for time
C. 3 rounds for time:
30 KBS - 32kg
30 cals AD
A. complete at 425. Would live to test the DL 1RM. Haven't pulled a 1RM in 18+ months.
B. 3:05. Long breaks before 5 and 6.
C. 7:45. eh. 90% effort I'd say. Last round on bike was best by far.
Snatch intense + C&J intense + FSq intense/CGBench intense
May 15th
A. C&J, build to a heavy single
B. Above Knee Hang Power Snatch, build to a heavy single
C1. FSq with Chains @ 22X1, 2-2-2-2, 2 min
C2. CGBP with Chains @ 20X1, 1-1-1-5, 2 min - go for a really tough 5 on last set
A. 265 - PR. 275 is in there right now. Just need to clean up jerk. It is getting better at low weights. Still need to get head through on heavier (250+) weights.
B. 175- had very little time here.
C1. 255,265,275,290(1)
C2. all sets with 80# chains. 185, 190,195, 155
I only took the 2 days rest in the cycles before because I was on night shifts. Back on days for a bit so I took 1 day of rest. Felt fine.
May 14th- rest
May 13th MAP Low %'s - AD
15 x 75 sec AD @ 75%/45 sec AD @ 50%
561 cals. Consistent output throughout.
May 12th. 20 min AMRAP - no chin-ups
20 minutes @ 90%:
100m Prowler Push @ unloaded
10/arm KB Snatch @ 24kg
20 Burpees - no jump @ top
5 rounds plus 33m with Prowler. 33m turn around. High, Low then High handles. Felt more like 80%.
May 11th. BSq mod with Chains/CU + MU's + short DU tester
A1. Back Squat @ 20X1, 2 reps @ 60% RM + Chains x 5 sets, 1:30 min
A2. Weighted Pronated Grip Chin-ups on Rings @ 30X0, 2-3 reps x 5 sets, 1:30 min
B. AMRAP Ring Muscle-ups x 1 set for time
C. 10 rounds for time:
25 unbroken DU's
6 unbroken Push Press @ 115lbs
6 unbroken C2B Chin-ups
A1. complete with 210 + 80 in chains.
A2. 45,50,60,60,60
B. 9
C. Only did 8RFT then had a bathroom emergency. 8RFT in 10:32.
8 - MAP Low %'s - AD
15 x 75 sec AD @ 75%/45 sec AD @ 50%
9 - off
10 - off
11 - Snatch intense + C&J intense + FSq intense/CGBench intense
A. C&J, build to a heavy single
B. Above Knee Hang Power Snatch, build to a heavy single
C1. FSq with Chains @ 22X1, 2-2-2-2, 2 min
C2. CGBP with Chains @ 20X1, 1-1-1-5, 2 min - go for a really tough 5 on last set
12 - DL mod + Upper body stamina + short AD tester
A. DL, 1 rep every minute for 10 minutes @ 85% RM
B. Ring Muscle-ups, 1-->6 unbroken for time
C. 3 rounds for time:
30 KBS - 32kg
30 cals AD
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