Super Youth
(A) Deadlift 5@85%, 3@90%, 1+@95%
(B) Individually complete 4min Amrap-5 TTB, 10 HR Pushups Recover 2 mins 4min Amrap-5 Pullups, 10 WallBalls 9/6kg 10/9 foot
(C) Rope Climbs
Beginner/Intermediate
(A) Deadlift 5@85%, 3@90%, 1+@95%
(B) Individually complete 4min Amrap-5 TTB, 10 HR Pushups Recover 2 mins 4min Amrap-5 Pullups, 10 WallBalls 9/6kg 10/9 foot
(C) Rope Climbs
Advanced
(A) Deadlift 5@85%, 3@90%, 1+@95%
(B) Individually complete 4min Amrap-10TTB, 10HR Pushups Recover 2 mins 4min Amrap-10 Pullups, 10 WallBalls 9/6kg 10/9 foot Recover 2 mins 4min Amrap-Rope Climbs 15/12ft
Focus- (A) Last chance this week to increase a 1RM. Retest in 2 weeks (B) Work fast and transition smooth for max reps. This workout will be score as a total reps after the 3 amraps.
Morning session
ReplyDelete(A) 5 @ 122kg
3 @ 130kg
9 @ 137.5kg
(B) 10 TTB & HRPU = 4 rounds 4 reps
10 PU & WB = 3 rounds 6 reps
RC = 7
total score = 87
The rope climbs were killers!!! After the toes to bar i struggled to get my feet up the rope. I didn't even get a 2 pump climb out. I also really struggled with endurance for the TTB and the pull ups