Warm-Up.
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Then…
A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Tuesday, March 3.
B.
For time:
3 Hang Squat Cleans (135/95 lbs)
6 Chest-to-Bar Pull-Ups
6 Hang Squat Cleans
12 Chest-to-Bar Pull-Ups
9 Hang Squat Cleans
18 Chest-to-Bar Pull-Ups
12 Hang Squat Cleans
24 Chest-to-Bar Pull-Ups
A. 115/125/135/145
B. 10:19 (95lb full squat cleans)
A. 185/205/215/225
B. 9:55 with a few no reps
A. Tempo FS + 2 FS
220/230/245/255
Woof
B. 3/6/9/12 HSC 135, strict pull-ups
Shoulder barking to took Chris Ms recommendation, prob a good idea.
5:39
A.
125, 145, 155, 160
B. 10:11 RX.
CTB slow and steady. A couple no reps that I redid.
A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
215,225,235,245
B. 9:26
C. V-ups & rope climbs & HS Walks
A. Fs to box because hip issues. Up to 100
B. 3 hpc 60, 20 air squat, 6 ctb etc. 9.32
A. 205, 225, 235, 235. Those last two sets were tough.
B. Scaled to 115
11:44
This was a grind for me. Lot of singles with the c2b. HSC were in groups of 3.
A. 195/205/215/220(f)
215 last week. I’m really weak with these long tempo front squats.
B. Did fitness B – 8:17 w/70#
A. Pause front squat @ 24X1 + 2 FS 105#, 115, 125, 130(f), 127 Couldn’t get out of the hole at 130 (I should say “I didn’t get out of the hole..but I will next time”) But 127 is 2# more than last week. B. For Time – 12:24 RX 3 HSC – Singles 6 C2B – Quick UB singles 6 HSC – Singles 12 C2B – Quick singles in 8/4 sets 9 HSC – in sets of 3s 18 C2B – Quick singles in 8/6/4 sets 12 HSC – in sets of 3s 24 C2B – Quick singles in… Read more »
A. 155#/165/175/180
B. 11:06- last set of c2b took FOREVER! Lots of singles ?
Mental note don’t mess with Anika! Great work today.
Ha! Thanks Mike! Could you pass along the message to my kids? They definitely don’t fear me enough ?
A. 205+2 215+2 225+2 255+1
B. 135lbs clean squat kipping pull-ups
7:20
… version of the OTM warm-up format.
A. PSF 24X1 + 2 FS (OT3M)
215, 225, 235, 245
… long 4 seconds … matched last week’s loads.
B. 3-6-9-12 for time of:
135 – Hang Squat Cleans | Strict Pull-ups
5:59
… cleans went well 3 | 6 | 6-3 | 6-6 … shoulders were feeling a little junky felt kipping C2B might not be the best move.
Tired today:
Front squats improved on from last week
85,90,95,100
B. 08:49
C. Emom 12
10 HSPU strict
14 pistols
Rest
X4
A. Hit 90 kg so better than last week, tried 95 but failed the 3rd rep
B. As RX 10:30