AM - FSq int test (low) + FSq int %’s + CGBP/Pull + Bracing Core
A. Front Squat, work to a tough double
B. Front Squat, 2 reps @ 93% highest from A x 3 sets, 3 min
C1. CGBP, AMRAP @ 85% RM x 4 sets, 10 sec
C2. Legless Rope Climb. Rope Climb, 1.2 x 4 sets, 3 min - use legs on the “rope climb"
D. Stir the Pot on Swiss Ball, 1:15 minute of movement x 3 sets, rest as needed
A. 223# i only did 1 rep and got really dizzy so i didn't attempt the second rep because i was not going to get it
B. did these @203# and they felt good, tough but good
C1. @ 135# 6, 5, 4, 5
C2. completed
D. completed but i had to take a few breaks lol, that was a long time!
8
PM - 6-9 min High Effort (low load) + MAP High %’s int's
For time:
35 Pull-ups
30 Box Jump Overs @ 24"
25 Wall Balls @ 14# to 9 ft
20 Burpees to 6” OH
15 double KB Hang Power Clean and Push Press @ 16kg/arm
10 double KB Thruster @ 16kg/arm
8:02
+
rest as needed
+
3 rounds @ 85-90%:
1 min Step Down Box Jumps - 24"
1 min rest
1 min AirDyne
1 min rest
completed, but i didn't count
my rating for the chipper would be a 9, i did the pull ups UB and the only thing that really slowed me down were the double HPC to OH with KB, those were tough. i was exhausted after this, so the box jumps and air dyne part was not as great, i would rate that a 6.
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