A.
3 sets not for time of:
Muscle-ups x 3-6 reps
Double-unders x 40-50 unbroken reps
Toes-to-bar x 12-15 reps
B.
5 sets of:
Clean High Pull + Power Clean + High Hang Clean
Rest 2-3 minutes
C.
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
*Women will use 95 lbs
.
A: Just gotta focus on the keys on the muscle ups. Hips up, throwing the head back, getting small, and looking at the ground.
ReplyDeleteB:135, 155, 185, 205, ""
* these felt fine, just waiting for this wrist to allow me to receive the bar in the full squat.
C: Me and scott did some comp specific work starting with the legless rope climbs which were a bit frustrating at first just trying to figure a way up the rope. On the first climb I smacked my sprained pinkie which sucked lol