Extra Work:
1) For form:
10 Strict Pull-Ups - Slow 2second Raise and 2second Lower - Focus on body position, use band if necessary (don't be all macho about not using a band, just use it if you can't do 10 UB most of us will have to in order to keep this count)
10 Strict HSPU - 2second Lower, explode up - no resting on the head, no kipping - break as needed.
8 Pull-upp
8 HSPU
6
6
4
4
2
2
2) For Time:
10-8-6-4-2:
Ring Dips
KB OHS (62/44lbs) (per arm)
Class went well! Actually a good back squat day! 245# for 4
ReplyDeleteWas able to do 115# thrusters UB
Pullups and hstd pushups done
Did not time workout. Done with MU into strict dips. Slow on set of left arm OHS...right hip did not feel good after squats...but got a little better as i went.
Class -- 365 x 4 -- Nanos and no gear is maybe starting to feel a bit better, though last rep was rough.
ReplyDelete165# UB thrusters - 4:21 time.
Extra work - Pull-Ups with red band for 10/8/6 - all HSPU crisp and UB (felt good)
Workout not timed, used 53# overhead in nanos, strict ring dips - felt not bad.
Class: 205*4 ( didn't feel so great.. Butt and hips sore) was wanting to get 220*4
ReplyDeleteMetcon: 105 for thrusters (broke the set of 8) finished in 5:23
Extra stuff: did the Jeff and Sansbury ! Used the blue band and felt really controlled on the pull ups. Sets 10/8 were tough toward the end! HSPU were done with a variety of scales.. Started with 15lb plate and ab mat and was too easy so went to the ab mat only and felt okay... Failed on the 6th one though for the Set of 6.
Used the 44 for the OHS ... Felt great ! Probably could of went heavier :)