5 rounds to work up to a heavy
Then 3 rounds of
Then AMRAP in 12 minutes of
Finisher, 3 rounds of
Results: Bench got up to 170lbs (135-155-165-170-170). Max reps 14-8-6 @ 135lbs. Metcon 4 rounds plus 10 reps.
For time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of
Official time cap is 10 minutes.
Results: At the time cap – 9 rounds plus 9 reps. Kept going to the end… 24:50. Since this is 100 reps @ 102kg that means I lifted 10,200kg in 25 minutes 😀.
Continuing on my quest for a strict bar muscle up which, right now, seems to be going nowhere…
Every 2 minutes for 10 minutes
Then 3 rounds
Then 2 rounds of
Results: Cable Pulldowns 15 and 12.
Take 15 minutes and work up to a heavy
5 rounds
AMRAP in 20 minutes of 3-6-9-12-etc….
Results: Got to 170lbs with the Power Cleans. Used 110lbs for part 2. Metcon 7 rounds plus 10 reps.
Every 2 minutes for 10 minutes
Then every 3 minutes for 15 minutes
Finisher Bike HIIT
Results: Pullups were very disappointing all around. Today felt like I had not improved at all over the last month.