Back and ready to roll
GPP
Strength Back squats 3×5 *Add 2.5kg
Conditioning 5 rounds for time of: 15 burpees box jumps 400m run |
COMP
Strength A) Press 3×5
B1) Back squat 3×5 –rest :20 *Add 2.5kg
B2) 3xME strict HSPU –rest 1:30
Conditioning 3 rounds for time of: 7 muscle ups 30 burpee box jumps 24/20” *Scale # of muscle ups if needed. Scale to an assisted MU like jumping or do 10c2b+10ring dips |
Press- 51.5kg – failed last rep of last set
BS- 97.5kg
HSPU- 4,4,2
cond- 13:12(2 rounds, had to leave) -scaled to 4 MU
Press 37.5kg
back squat 92.5kg
HSPU- 3,6,4 1ab mmat
conditioning-22:25 (5mu should have done 7 they felt good just need to start Kipling them)
Press – 52.5
Back squat – 105
HSPU – 2,2,2
Couldn't get any MUs happening, ended up being C2Bs and ring dips for 15:27.
Missed all of last week, was sad.. Happy that I'm in pain again.
Pendlay rows 3×5
25,35,40
backsquat 3×5 @ 97.5kg
wod 15 ring rows substituted for 7 MU & 30 burpee box jump completed in 12.26