A. Bench Press 5-3-1+
B. Dynamic Effort Back Squat 10x3 @ 50% (2 red, 1 blue, 2x Knot) 1:00 recoveries
C. 3 Rounds: (wearing 20# vest)
30 Wall Ball (20)
15 Pull Ups
15 Ring Dips
A. 195 x 13
B. 135#
C. 1:55, 2:11, 2:45
Showing posts with label dynamic back squat. Show all posts
Showing posts with label dynamic back squat. Show all posts
Friday
Strength / Work Capacity
A. Bench 3-3-3+
B. Dynamic Back Squats 12x2 @60% 3 bands 1:00 rest bw
C. Do 1 muscle up and 5 Ring Dips x3 without coming off the rings. x4 Rounds
Rest 2:00 bw rounds
D. 3 RFT
30 Pushups
20 OHS (95)
30 KBS (Red)
A. 185 x 10
B. 195#
C. Failed set 3 round 4
D. 13:30
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