A.
Three sets, not for time, of:
Rope Climb x 2-3 ascents
Bar Muscle Ups x 6-8 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Three sets, not for time, of:
Rope Climb x 2-3 ascents
Bar Muscle Ups x 6-8 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
A: 2 Rounds-still working on getting muscle-ups. I'll be drilling turnovers at home this weekend.
ReplyDeleteB: HSPU-completed! (Singles)
Box Jumps-completed
STOH-2 attempts at 155#
C: HSPU-completed (Sets of 2 and 3! Excited to be stringing them together)
Box Jumps-completed (started to get much smoother)
STOH-2 attempts at 155#, dropped weight to 135-7 reps
D: HSPU-completed (4-3-3!!)
Box Jumps-very smooth, much quicker cycling-completed
STOH-10 reps @135 (I know where I need to start putting in a lot of work)
A: Still getting comfortable with rope climbs and bar muscle ups so I need some more accessory work.
ReplyDeleteB:
- 4 min amrap --> 13 DU on the first rd (83 reps)
- 6 min amrap --> 1 DU on the first rd (71 reps)
- 8 min amrap --> 19 DU on the first rd (89 reps)
* HSPU were better than expected today so that was good. DU still suffered when I was fatigued but I actually performed the best on the last round when I was most tired so that was encouraging. Time to rest up!