(A) In teams of 2 Max Rep D/U in 5mins
(B) Build to a 1RM Power Clean
(C) Individually complete 6 Rounds of 10 HR Pushup, 10 TTB
Beginner 6am & 7:30pm
(A) Practice Double Unders
(B) Power Clean-Work within the limitations of your movement
(C) Individually complete 6 Rounds of 5 HR Pushup, 10 Abmat Situps
(C) Individually complete 6 Rounds of 5 HSPU or 10 HR Pushup, 10 TTB
(C) Individually complete 6 Rounds of 5 HR Pushup, 10 Abmat Situps
Intermediate 6am & 6:30pm
(A) In teams of 2 Max Rep D/U in 5mins
(B) Build to a 1RM Power Clean
(C) Individually complete 6 Rounds of 5 HSPU or 10 HR Pushup, 10 TTB
Advanced 5:30pm
(A) Build to 85% of 1RM Power Clean then it's 4 attempts for a ME
(B) Individually complete 5 Power Clean @ 75% ME, 6 Rounds of 5 HSPU, 10 TTB, 20 D/U then 5 Power Clean @ 75% ME
Focus- (A) If you do not have a 1RM Power Clean work off your squat clean (B) Aim for unbroken reps on this workout for all movements (C) There is no part C. Remember we only have 1 hour moving forward, which is plenty of time to get through what i want. We just have to get moving, any mobility work needs to be done before 5:30 so you come in ready to lift.
A) 95, 100, 105 new 1RM, 110 (F)
ReplyDeletei felt a lot better with my technique tonight. still more improvement to be made. i got a little bit greedy with the last jump in weight. i should of attempted 107.5kg on my last lift.
B) 8:10
i really struggle with the TNG at 80kg
everything else was unbroken beside the T2B
(A) ME 55kg
ReplyDelete(B) TNG @ 45kg
16:42
So happy to get unbroken D/U's for most sets.
A good point on my T2B about my feet not hitting the bar, I think will really help with my kip, time to get practicing.
My goals for March: Kipping T2B, a Muscle up and a HSPU.
A) ME 97.5kg
ReplyDeleteB) PC @ 72.5kg, 15:06
(5 rnds of 2 wall walks, 10 TTB, 20 D/U)