It’s been a heavy testing week, but no maxes today. Get through today with good technique and be ready for more volume tomorrow.
*Our developers said they’ve fixed the comments problem. So please try to post your scores to the comments section today.
A.
Every 2 min for 16min:
High Hang Snatch X 2
*Build into a heavy double.
*Focus on vertical torso and catching all the way in the bottom.
B.
Push Press
3×10
*3min rest b/t sets
*Work into a heavy set of 10 then, maintain for all 3 working sets.
C.
Back Squat
3×10
*3min rest b/t rounds
*Work into a heavy set of 10, then maintain for all 3 working sets.
D.
Barbell Rows (clean-width grip)
4×8
*keep torso completely static
-superset with-
4xME L-Sit hold
*stack plates to a height that is 2″ lower than parallettes
and keep feet above plates.
A) 140
B) 135
C) 225
D) used 115 for all 4, second part 36 seconds best round
A. 95,105,115,120,125,130f,130,135f
B. 115 all sets
C. 205 for 1st set but form was crappy so dropped to 195 for last 2 sets
D. 115 for BB Rows
LSit- 18,17,10,11 seconds
A. 75-95-105-115-125-135-145 1 rep-145 1 rep- my thumb tape got sweaty, power wise i felt ok though.
B. 155-145-145
C. 165-165-165 shoulda went a bit more, but maintained good posture here.
D. 135×8 22 secs, 135×8 12 secs, 135×8, 11 secs, 135×8 10 secs.
A) 115, 125, 135, 145, 155, 165, 175, 185
B) 135, 145, 155
C) 205, 215, 225
D) 165, 165, 155, 155
A- 160
B-135
C-225
D-115 for bb rows, between 5-13 secs for L sits