A.
3 sets not for time of:
Frog Stand x 30 seconds
Bar Muscle-Ups x 3-6 reps
Toes-to-Bar x 10-12 reps
B.
5 sets of:
High-Hang Clean + Jerk x 3+1
Perform 3 high-hang cleans then 1 jerk (push or split).
Rest 2-3 minutes.
C.
3 sets for max reps of:
1 minute of Ring Dips
Rest 30 seconds
1 minute of Farmers Walk (50 ft)
Rest 30 seconds
1 minute of Box Jumps (24/20)
Rest 2 minutes.
3 sets not for time of:
Frog Stand x 30 seconds
Bar Muscle-Ups x 3-6 reps
Toes-to-Bar x 10-12 reps
B.
5 sets of:
High-Hang Clean + Jerk x 3+1
Perform 3 high-hang cleans then 1 jerk (push or split).
Rest 2-3 minutes.
C.
3 sets for max reps of:
1 minute of Ring Dips
Rest 30 seconds
1 minute of Farmers Walk (50 ft)
Rest 30 seconds
1 minute of Box Jumps (24/20)
Rest 2 minutes.
A: 2 rounds, still working on getting that 1st bar muscleups ( good job Jeff!)
ReplyDeleteB: 95/115/135/155/155(get under the bar, lock out arms-then stand up!)
C: Dips-51
Farmers carry-13
Box jumps-75
A. All sets completed.
ReplyDeleteB. 135, 165, 185, 205 failed on jerk twice
C.104 r.d
15 f.w
106 b.j
A: 2 rounds completed. Spent more time on the muscle-ups but I finally got my first one!! Well 2, but not back to back.
ReplyDeleteB: 135, 55, 75, 205, 215
C:
- Farmers walk = 16.5 total
- Box Jumps = 112 total
- Ring dips = 79 total
Great job team!!