Fri 11-21-14

Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92%
Three sets of:
185/125 lb Push Press x Max Reps @ 10X3
Rest 3 minutes
(THIS IS NOT THE SAME AS LAST WEEK. This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.)
Complete as many rounds and reps as possible in 12 minutes of:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
5 Muscle-Ups
Five sets of:
Chinese Rows x 5 reps
(go as heavy as you can)
Rest 60-90 seconds
GHD Sit-Ups x 10 reps
Rest 60-90 seconds


4 thoughts on “Fri 11-21-14

  1. A. 275-285 – 285 (F) – 285–285–285
    B. 11-11-9
    C. 3 + 50m. Rows 1:45-1:55-1:55 pace. KBS and HSPU very broken. MU all unbroken
    D. Later

  2. A) 265-265(missed jerk. This was supposed to be at 260. Erik and I miscommunicated.)-260-260-260-270(f jerk. forgot to change the weight)- made up another rep at 260
    B) 7-4-7
    C) 2+10 HSPUs Rx
    D) 50-70×4

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