AM Training
emom for 24 min
3 CG bench press-build per set-even min
3 weighted pullups-build per set-odd min
rest 6 min
emom for 12 min
12 ctb pullups-even min
12 ring dips-odd min
PM Training
A1. 3-5 front squat, 30X0,80% minimum, rest 20s
A2. 12/12 DB walking lunges, rest 20s
A3. 24 jumping switch lunges, rest 3 min x 5
emom for 24 min
3 CG bench press-build per set-even min
3 weighted pullups-build per set-odd min
rest 6 min
emom for 12 min
12 ctb pullups-even min
12 ring dips-odd min
PM Training
A1. 3-5 front squat, 30X0,80% minimum, rest 20s
A2. 12/12 DB walking lunges, rest 20s
A3. 24 jumping switch lunges, rest 3 min x 5
Part I
ReplyDeleteCG BP 225,235,245,255,265,275,255,265,275,280,280,270
Weighted PU
25, 27.5, 30, 35 for remainder
---would have had to do a little kip for heavier weights in later sets
for CTB/RD
all completed in minuted except last set for CTB
Ring Dips could only do 9 per set
Still dont have the endurance for these i feel awkward. feels like i am not coming to full extension no matter how hard i try to as well.
Post Wod food Ate chicken and veggies + V-8 blueberry drink with 10g Creatine.
Part II
ReplyDeleteA1. 320, 330, 340, 345, 350
A2. 45s each hand
A3. unbroken
all sets took around 2:10 to complete counting rest times. last set of FS was tough was barely able to keep tempo. legs were blown up.
Post Wod fuel 40g protein 30 carbs Shake 10g BCAA 8:1:1 ratio.