A1. back squat @30X1; 5-6; rest 90sec
(135-225-275)315-330-345-360 *belted on WS; more like 30X2-3 on last set. Had to get on my spirit horse for 6th rep.
A2. wtd chin up cluster 2. 2. 2; rest 15sec/rest 2mins x 4
B. close grip bench press @30X1; 4-5×3; rest 3mins build per set
135-165-185-200-215 (3+1)
+
21, 15, 9 for time
Ring pushup - UB, 5's, 3's
T2B - 15+6, 9+3+3, 2+1's
wall ball 20# to 10' - UB, UB, UB
Time: 6:10
Wednesday 4/15
A1. press @12X1; 2-3×4; rest 45sec
135-140-145-150
A2. pushpress @12X1; 4-5×4; rest 3mins
135-140-145-150
B. emom – push jerk TnG x 5 60% of 1rm – 6mins - 165#
C1. Wall walk x 4; rest 1 min
C2. Single arm DB row; 6-8/arm x 4; rest 1 min (HEAVY)
D. TGU 20 reps 1.5pd - alt hands per rep - (5-6 min)
+
Time: 10:05*
Notes:
*scaled HSPUS from 30-20-10
A. segmented clean grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5
135-225-275-295-315-335-355-375
B. emom – 12mins
odd – PC x 5 TnG 60-65% of 1rm - (165-165-175-175-185-185)
even – (Bar) MU x 3-4 (3-4-4-4-4-3+1)
+
12mins 80-90% effort
FW 50m 100/70#/hand
4 burpee box jump - 30″
HS walk 10ft
Rounds: 10 + FW + 1 BBJ
Notes:
Didn't have time to hang rings so I did Bar MU
A. emom – BS @20X1 x 2-3 60-65% of 1rm – 8mins
(135-185-225-265) 285#
B. emom – PS TnG x 3 60% first min, 65% second min, 70% third min, 60% of 1rm 4th min – 9mins
135-145-155-135-145-155-135-145-155
C. death by ring MU
1-2-3-4-5-5 - (6 min)
+
4min 100% effort
7 KBS 2pd (Russian - used DB held by end)
7 box jump 24″ (slowed me down)
Rounds: 7
rest 8mins
AD 3mins max cals - as Rx'd...forgot to look at Cals though
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