Friday 7-29-16

Friday, July 29 2016

Strength (all levels)

Front Squat: rest up to 2min betw sets

7 at 65% of 1RM

7 at 70%

5 at 75%

4 at 80%

Rest 2min

1 x 12 at 65% with consistent rep speed

Machine:

OTM for 12min

1, 4, 7, 10: 8-10 ring rows feet on box

2, 5, 8, 11: 5 burpees, 5 DL @55%

3, 6, 9, 12: 8/8 DB Snatch

Rx:

OTM for 12min

1, 4, 7, 10: Max Unbroken Muscle-Ups (under 30sec)

2, 5, 8, 11: 5 box jumps 30in, 5 burpees, 5 DL 125/185#

3, 6, 9, 12: 8/8 DB Snatch 30/65# alt arms

Competition:

OTM for 12min

1, 4, 7, 10: 6-8 Muscle-Ups (under 30sec)

2, 5, 8, 11: 5 box jumps 30in, 5 burpees, 5 DL 145/225#

3, 6, 9, 12: 8/8 DB Snatch 30/65# alt arms

50 strict chin-ups NFT