A.
5 sets of:
Deficit Deadlift (2") x 6-8 reps
*build in load per set
B.
6 set of:
Chinese Row x 3 reps
C.
Power "Amanda"
For Time:
9-7-5
Muscle Up
Power Snatch (13lbs/95lbs)
*Snatches have to be UB
D.
10 x :30 AirDyne Sprints
- 1:2 Work:Rest
A: 225x8/ 275x7/ 315x6/ 345x6/ 365x6
ReplyDelete* Deads felt good but they are definitely something I wanna focus a little more on.
B: 135/ 165/ 175/ 185/ 195/ 200
* Felt good being able to row my bodyweight!
C: 6:13
* My initial goal was a sub 6 min time, and I was on track to hit it, but then I missed my last MU which screwed me. Goal was to keep 2 sets on the MU so I went 5/4, 4/3, 3/1/1 with 15-20 sec between sets. Snatches got tough toward the end of each set but I kept a fast pace so I was happy with those.
D: Complete
* Kept the rpm at 93-95 the entire time, and held it above 100 for almost the entire last round and finished at 105. Happy with that. Andersen and I hit the cals as a team and ended up with 397 total calories.