A.
For Completion
Handstand Complex:
3×20 sec Hold against wall
3×5 Strict (slow)
3×8 Kipping
3×5 Deficit Kipping (6″, 4″)
B.
Front Squat
5×5
*Aim for 5lbs heavier compared to last week. 2min rest between sets
C.
Every 2min for 14min:
Clean Pull + Power Clean + Clean
*Start moderate and build into a heavy complex. These are not tap-n-go reset each time
D.
Every 2min for 14min:
5 Burpees
5 GTOH (155, 105)
*each one of these should be an all out sprint
Derek Brock says
A. Done
B. 220 Yuuuuck
C. Up to 235
D. Done all but last one around the 38-40 seconds mark
brett moore says
talk about feeling miserable this morning. Felt weak in the lifts. 4 days in a tree stand with very little food consumed. defiantly paid for it this morning.
A- scaled strict with ab mats
B- 2 sets at 245, form was poor so i backed down to 225 for the rest
C- up to 220
D-Done
Casey Hogan says
Rough day. Failed in all workouts
A: complete til kips at deficit. Could only get one each time. First time trying deficit and I couldn’t keep my butt on wall.
B: 210, had to drop sets 3 and 4, went back to 210 for 5th and got 3. Wrecked.
C: up to 195, missed 200
D: 3 rnds good. Next 2 couldn’t tap and go. Bailed on last 2. Need meat.