A.
Every 90 seconds for 12 minutes (8 sets):
Power Snatch + Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 3 reps (80% at the max)
C.
Every 4 minuters, for 12 minutes (3 sets):
50 Wall Ball Shots
30 Double Unders
Max Muscle Ups w/ remainder of the time
** I decided to hit 15.2 again with a different strategy and it worked out well. I got 240 total reps which is a 38 rep improvement from Friday so I'm stoked about that! Ripped my right hand pretty bad tho which sucks but I gotta try and heal it fast for this week.
ReplyDelete-- For the squats, I just kept a good steady pace and started breaking them on the round of 14. When I broke, I rested the bar on my back except for one set when I had to drop it.
-- For the pullups, I went all singles until round 14. On the second set of 14, I started with a small set of 4 before singles and I kept that strategy for the rest of my sets except the pullups in Round 18.
A: 95, 115, 135, 145, 155, 165
ReplyDeleteB: 225, 245, and 3 sets of 275
C: set 1: had a minute to do MU got 6
Set 2: had about 45 seconds or so got 3 MU.
Set 3 : had about 15 seconds and got 2 MU.
Last few workouts with MU things didn't go good for me so I put more focus on not failing and being more aggressive on my turn over
A. 135, 145, 155, 155, 160, 165 - these felt really good - I was moving fast under the bar
ReplyDeleteB. 235, 235, 245, 255, 265 - felt good moved very fluently on these, one breath at the top
C. had to do bar muscle ups cause Chico State don't got none's rings
1: had 1:20 for MU - got 10 singles
2: had 1:00 for MU - got 3 singles
3: had 0:20 for MU - got 4 unbroken
A: 115,135,145,155,165,175- Felt good, pulls were good.
ReplyDeleteB: 255, 285, 295, 295, 295. Been working on making sure I got as deep as i can since my depth usually suck.
C: This was rough, bar muscle ups for me
1: 30 seconds to do muscle ups, i got one.... Wall balls went 15/15/10/10
2: only completed 22 Double unders... Wall Balls went 12/12/8/10/10
3: only completed 8 double unders... Wall balls went 6/6/8/10/10/10
** This was a tough one, pacing i think could have been better. My double under are feeling a lot better so hopefully becoming more proficient at those will carry over and help out with WOD's like this one.