Open Prep
*This is performance week. Go hard and hit all your sets!*
A.
10min EMOM:
2 Power Cleans
*Build to heavy double and maintain for all 10sets. This is our last week of this sequence. So go big!
B.
Back Squat
4×10 [9]
*Move up 5-10lbs compared to last week
-superset with-
RDL
4×10 [9]
*Move up 5-10lbs compared to last week
C.
Fran
21-15-9 of:
Thrusters (95, 65)
Pull-ups
D.
GHD Sit-ups
4×20
-superset with-
GHR
4×10
A. all at 205,
B. 220 & 165
C. 3:58
D. Done
my back is finally feeling better and it felt good to back squat
not my best performance on Fran, getting over a summer cold i caught on thursday
A, 215
B. 220
C. 6:40
signed up for a comp on Aug 1st so need to start getting cardio back. Guess Fran was a good kick off for it. Thrusters felt great, pull ups were rough
A – 225 for all
B- 215. 185
C skipped not enough time
D done all
A. 145 for all
B. 185, 105
C. 3:01 (finally UB, just rested too much)
D. Done
A:195
B: 185, 155 no knee pain!
C: 5:46
D: done. Snoop Dogg concert 18 hrs before all this. Wanna pukie.
Had competition on Sat so body is shot
10 min airdyne
A. All at 205.
D. GHD sit-ups 3 sets of 20
3k meter active recovery row
Beer and burpees in my garage late night