Super Youth 4:30pm
(A) HSPU, Technique, Progressions
(B) Indvidually complete "Elizabeth" 21-15-9 Clean 60/40kg Ring Dips
Beginner 6am & 7:30pm
(A) Thruster-Work within the limitations of your movement
(B) Individually complete 21-15-9 Power Clean, Push Up
Intermediate 6am & 6:30pm
(A) HSPU, Technique, Progressions
(B) Indvidually complete "Elizabeth" 21-15-9 Clean 60/40kg Ring Dips
Advanced 5:30pm
(A) Strict HSPU 3 x 5
(B) Thruster-15reps @ 80% of 1RM for time. Every break is a 1min penalty
(C) Individually complete Heavy Elizabeth 12-9-6 Power Clean 80/60kg Ring Dip for time.
Focus- (A) If you have strict work strict deficit (B) Your penalty time starts from when/if you drop the bar (C) If you cannot do this R'xd then pick only 1 element to scale.
A) 1 set on 2x20plates and 2 sets on 1x20plate
ReplyDeleteB)2:24 worked at 67.5kg
broke reps up into 8 and 7
C)4:32
(A) Worked on kipping as I don't have a strict (or kipping for that matter) - actually got one out back to full extension without pushing away from the wall.
ReplyDelete(B) 5, 6, 4 - 3:16 @ 40kg
(C) 12:21 @ 50kg - focused on getting a deeper dip, locking out was hard (I found my right arm struggled more at the top). Happy to get a few unbroken - every rep is one step closer to a muscle up for me.