Power
1) Deadlift: 1×5@75%, 1×3@85%, 1xME@95%
Accessories
1) Reverse Hypers: 3×15 AHAP
2) Strict Pull-Ups: 3xME
Conditioning
For time:
2 Rope Climbs 15′
15 Power Cleans @70% of 1rm PC
15 Wall Balls 20/14#
2 Rope Climbs 15′
15 Wall Balls 20/14#
15 Power Cleans @70% of 1rm PC
2 Rope Climbs 15′
Do Work…
That conditioning escalated quickly
Any peeps out there with no ropes to climb? Thinking of scaling option. How about 5 bar muscle ups or I’m not gonna do the ME strict pull-ups in the accessory work and do 15 strict pull-ups for the climbs.
Do it w the strict pull-ups
Saw this a lil late. Did the seated ring pull-ups via outlaw crossfit this morning. They got a lil spicy so I’d say the sub was good.
I noticed the website has an additional exercise the emailed version didn’t.
Edited after the initial post
1) 295/335/375×7
cond ~15:00
did what was in the email, 205 is about 85% of max PC and was wondering why so heavy lol. subbed L sit ring pullups for rope climbs.
Connectivity: done
Dead: 345, 385, 335×4
Cond: 9:12
subbed 9 seated ring pull-ups for ropes. PCs done at 185(265).
1a) Med ball swings off back of ghd w/ 14lb ball
Alternated w/60-90sec rest
2b) ME Strict fat grip pull-ups: 7,9,8
*435×4
cond
6:57
Power:
1.) 295, 335, 375×6 non T&G
Acc:
1a.)310, 330, 350
1b.)17, 15, 14
Conditioning:
6:52 @ 175#
1) Deadlift:
5@75% 100kg
3@85% 112.5kg
15(ME)@95% 125kg
5×5@80% 105kg
2) Reverse Hypers: 3×15 AHAP
On the GHD with red band for resistance
3) Strict Pull-Ups: 3xME
13/12/11
Power
1) 300, 340, 380×8
Acc
1) DND, no reverse hyper
2) 18, 18, 15
Cond
6:16 @175#
Not lifting this week, got a powerlifting meet this weekend. Planning on opening with 425, 300 and 500. At 198 BW Ill let y’all know how it goes
Power
220, 250, 280-2
Accessories
1) bw, 10, 15
2) followed the email, didn’t see this one.
Conditioning
13:31 subbed 6 9′ rope climbs from seated, done at 135# (based off email) and 20#
POWER: 1) 300, 340, 380 x 7
Acc: 1) 3 x 15 with 20lb medball off of the ghd
2) 22, 17, 15
Conditioning: 6:01 @175#
PC all singles
M/28/#155/NorCal
Power
Did Fridays stuff.
Accessory
Done #25 sandbag
Conditioning
Did what was sent through email. My bad coach.
10:58 #205 (87% of 1RM 235)
Accessory
2. 20-17-14
Power
Done on 2014/6/3
1. #256-290-323(8 reps)
Power
Deadlift 355, 395, 440×5
Acc
Pull ups 22, 16, 11
Conditioning
10:05 w/ 205#
M/35/152/5’9″
connectivity
done
Power
1) Deadlift 262×5,297×3,332×6
Accessories
1)Reverse Hypers 3×15 body weight
2) DND-Followed the email
conditioning
DND,ran a Spartan Race Yesterday,still kinda trashed
so just worked on some Hang Power cleans for technique
Power:
1) 345/375/435×4
Accessories:
2) 15, 14, 12
Running a day behind. Still fighting this cold
Power
1.) 5 reps @ 360#.
6 reps @ 345# last cycle
Accessories
1.) No hyper
2.) DND
Cond
Did the Ways with Strict Pull Ups
9:40