1/15
A1. Back Squat - 6 @ 70%, 5 @ 75%, 5 @ 80%, 4 @ 85% rest 60 seconds
125; 130; 135; 140
A2. Strict Pullups - 4 x 4-6 reps rest 3 minutes (For sets 3 & 4 on the pull-ups add a red band and do max effort strict pull-ups with red band)
5:5;15:10
+
AMRAP 15
5 Toes To Bar
7 Thrusters 65#
9 Box Jumps 20”
*Focus on steady movement. Notate the time it takes you to finish first round and try to keep each round thereafter within 20-25 seconds of that time - learn pacing*
1:53;2:00; 2:03;3:07;1:15; 3:26;2:00;1:48
that was a good workout.
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