part 1:
A. HB Back Squat - build to a tough single fast
B. AMRAP @ 85% of single in part A; rest 3 min x 3
C. 3 position Hang Power Snatch - pause 1 sec at each - knee, mid
thigh, high hang - 1.1.1 x 7; rest 1 min b/t sets - keep effort fast and
tight with turnover
rest as needed
part 2:
5 sets for total time:
12 KBS - 1.5 pd
24 double unders
12 toes to rings
24 double unders
12 GHD sit ups
24 double unders
(rest 1 min)
Results:
Part 1
A. 185#
B. 160#, 9/8/3 reps (can you say low neuromuscular efficiency?)
C. 35/45/55/60/65/65/65
about 1.5 hours later did Part 2, today felt like I needed more rest between these because my legs were totally dead after all that squatting.
Total time: 19:19
KBS unbroken, feeling more comfortable with the 1.5 pood
Only broke once on DUs
GHDs broken on rounds 3-5, biggest limiter for me today
T2rings broken on rounds 3 and 4
A. 185#
B. 160#, 9/8/3 reps (can you say low neuromuscular efficiency?)
C. 35/45/55/60/65/65/65
tough single 185#
85% attempt 1
85% attempt 2
85% attempt 3
about 1.5 hours later did Part 2, today felt like I needed more rest between these because my legs were totally dead after all that squatting.
Total time: 19:19
KBS unbroken, feeling more comfortable with the 1.5 pood
Only broke once on DUs
GHDs broken on rounds 3-5, biggest limiter for me today
T2rings broken on rounds 3 and 4
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