1. Team goals
2. Schedules
3. Contact/Call list
4. Programming
5. Partners
Skulls for tomorrow will be:
With a team of 3 complete:
30 Squat Snatches 135/95
30 Strict Deficit HSPU (2 45lb plates/hand)
60 Thrusters
60 Chest-to-Bar
90 Front Rack Walking Lunge Steps
90 Burpees over Bar
120 DU / Person
Immediately upon finishing your team has 8 minutes for each member to establish a max:
- Snatch Balance + 5 OHS
* Out of the rack*
rest 10 minutes then complete:
Strength:
5 x Max Set Russian KBS @ 100/70lb KB
rest 2 mins between efforts (goal is 100+)
Cardio:
10 x :30 intervals (On/Off with a partner) on Airdyne
*MAX EFFORT*
Gymnastics:
If you have been working on MU drills spend 10 minutes attempting High-Ring MU with spot or without depending on success. EMOM10: 2 attempts is good.
then..
Complete in as few of sets as possible:
50 Strict Ring Dips
50 Band Pull-Aparts
50 Face-Pulls https://www.youtube.com/watch?v=Zesagd8OmXQ (Sorry this guy is kind of a goober)
Playing catchup since I was traveling this week.
ReplyDelete1. FS: new 2rm. Failed 3rd again.
2. Did the STO/DU workout: 8:39
Rest 2 min
3. Death by Burpee (finished 13th round)
4. Death by OHS (finished 12th round)
Rest 2 min
50 OHS (2:37)
Will try and do the benchmarks and jerks this weekend.
2k row 7:23.3
ReplyDeleteFS 260 280 300 failed 320
Plank :30sec at 135
Max UB pull-ups 44
Haha goob and a half. #creeper
ReplyDelete2k Row 8:41- Probably should have pushed it a little more/ earlier. First time I had done it so wasn't exactly sure how to pace.
ReplyDeleteMax UB pull-ups 21
Plank :30 at 110 (80% BW)
Did class today:
ReplyDeleteFor the 20 min amrap, I got 7+7 rounds.
Instead of doing the 8 min amrap of 5 strict pullups then ME kipping pullups, I did the max UB pullups. I did 3 sets: 24, 15, 14. Those were way more exhausting than I anticipated!
I didn't do the 2k row today because my arms were toast after the pullups... it would NOT have turned out well for me. I will do that this weekend!
I did do the 30 sec plank hold at 80% BW (105#)... however, immediately after finishing my set, Jeff informed me that my form was awful. So I am not entirely sure it counts! Gotta work on that core strength #TeamGymnastics
Thursday: Did class, went light on FS maybe up to 55% and sprints felt good to do. 2k 6:59 and 160lbs for 30secs on plank. Going to hit pull-ups soon.
ReplyDeleteAfter skulls:
ReplyDelete2K row: 7:37
80% weighted planks: 0:32
Pull-ups tomorrow
2k row 801
ReplyDelete#TeamSansburyBros = 16:40. I got 185#
ReplyDeleteDid mu for 10 mins. No fails