Sat 1-10-15

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps

B.
Five sets for times of:
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

Rest 5 minutes, and then…

C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds

Rest 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs)
10 Pull-Ups
20 Double-Unders

Optional Additional Session
Perform only if you have time for a second session 3-4 hours after you complete the first session.

Five sets, not for time, of:
Chinese Rows x 5 reps
L-Sit Press to Handstand x 1-2 reps
2 Minutes of Ankle Mobility Drill of your choice (60 seconds on each)
Strict Pronated Chest-to-Bar Pull-Up x 2-3 reps @ 2113
(pin your chest to the bar and hold with chest in contact for 3 seconds)
Freestanding Handstand Hold x 45 seconds (accumulated is fine)

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2 thoughts on “Sat 1-10-15

  1. A. 2 rope climbs ea
    20ft ish HS, felt good, if frog legged. Actual hand-ambulation. Promising
    T2B – kinda

    B. 0:35 – 0:42 – 0:41 – 0:54 – 0:58. First 3 rounds UB CTBs, then 6-4 and 6-3-1
    C: 1:07 – 1:18 – 1:19 – 1:19 – 1:18 – 1:17 Per usual, too fast first row
    D. 3+ 20

  2. Shit. Show.

    A) 3 rope climbs across, HS walks- 10m (2 sets)-15m (UB)-15m(UB), 12 T2B across

    B) I have been scaling 225# PCs to 205# the last few weeks with decent success. Decided to slowly step it up today and go 210#. My 1RM PC is 235#. Bad idea.

    :46-:54-2:32(two UGLY misses and I dropped the weight to 185#.)-1:18-1:09

    C) 1:38-1:45-1:46-1:49-2:18

    D) 3 rnds RX

    My first full week in awhile. Feeling somewhat accomplished even if slow and slightly battered.

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