Back Squat 5-5-5+
(1RM x 63%/72%/81%)
Deadhang pull-up 2x max (60 sec rest)
Kipping pull-up 1x max
Then, 10 Rounds for time of:
3 Thrusters (Sectional athletes 135/95) or 70% of 1RM Press
6 Toes-to-bar
9 Box jumps (24"/20")
Post loads, reps, and times to comments.
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Came by to check out CFWL today! Huge space!
ReplyDeleteBack Squat: skipped due to hip
2x max deadhangs: Still don't have one yet but the negatives I worked on felt stronger than before. Also, thanks for the alt grip tip, Kerry. I was too tired to try it today but will give it a go next time.
1x max kipping pullups: 4. Felt weak today on these. I have been working on these quite a bit since I can't seem to do much else with the hip.
Alt Metcon: JT (aka upper body killer)
21-15-9 of HSPUs / ring dips / push ups
HSPUs through first round with 2 ab mats. Had to drop to 3 ab mats on the next two rounds. Ring dips with the flat clear band. I tried to do regular push ups but after HSPUs and ring dips, my body wouldn't let me so I did them on knees.
11:00
Thanks John and Kerry for a solid 2pm class at WL!
First time at West Loop. Great space!
ReplyDeleteBack squats 5-5-5: 150-172-195(11)
dead hang PU: 4,3
kipping PU: 4 (hand hurt and gave out)
metcon: 11:39 @ 95#
Thrusters were pretty easy. Should have gone 10# heavier for doing only 3 reps. Got slowed down by toe to bars bit time.