Monday
AM - FSq int %’s (low) + Upper EMOM stamina
A. Front Squat, 3 reps @ 84% RM x 3 sets, 3 min
B. EMOM x 10 mins:
1st - 7-10 Strict Ring Dips
2nd - 7-10 Strict Pronated Chin-ups
C. EMOM x 10 mins:
1st - 12-15 Toes to Bar
2nd - 12-15 Push-ups
A. 203#
B.
RD: 10, 10, 8, 8, 8
Chins: 10, 10, 8, 7, 7
C. All 12's for all sets
9-- good session
PM - mixed MAP Sets
5 sets @ 85-90%:
75 DU’s
10 KBS - 24kg
10 Step Down Box Jumps - 24”
10 Wall Balls - 20# to 9 ft
10 Burpees - no jump @ top
1:30 min b/t sets
*Mix and match work time
All sets 2:20-2:25, I didn't write down the order I did things in each time, but I mixed it up. I did take 3 min between sets 4 & 5... I couldn't grab lunch till later than I had planned, so I had to do this pretty soon after. This was tough
7
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