B. Every Minute on the Minute 10x Unbroken Pull Ups (10 minutes)
C. 3 RFT:
10 OHS @ 135#
30 Double Unders
A. 270 x 15
B. Completed
C. 2:49
Showing posts with label unbroken pull up. Show all posts
Showing posts with label unbroken pull up. Show all posts
Monday
Friday
Work Capacity
AMRAP 10min.
60m Sprint
15 Unbroken Chest to Bar Pull-Ups
Rounds: 3
5 min. Rest then:
AMRAP 10 min.
10 Ring Dips
10 Box Jumps @ 30"
Rounds: 11 + 3
60m Sprint
15 Unbroken Chest to Bar Pull-Ups
Rounds: 3
5 min. Rest then:
AMRAP 10 min.
10 Ring Dips
10 Box Jumps @ 30"
Rounds: 11 + 3
Benchmark "Fran" / Strength / Stamina / Work Capacity
"Fran"
21-15-9 reps of each for time:
95lb. Thruster
Pull-Ups
Time: 3:16 (PR)
Work up to 1rm OHS
Worked up to 205#
Rest 1 hour then:
3x OHS @ 90% 1RM (185#)
2x OHS @ 90% 1RM
15x OHS @ 135#
10 Legless rope climb 12'
800m Run
10 Legless rople climb 12'
800m Run
40x Man maker w/ full squat clean @ 2x 35#
1 Mile Run
Rest 1 hour then:
7x Swim Intervals @ 25 yard freestyle all out
Then:
10-1 ladder for time of:
Unbroken Deadlifts @ 225#
Unbroken Pull-ups
Time: 8:16
-----------------------
Report
21-15-9 reps of each for time:
95lb. Thruster
Pull-Ups
Time: 3:16 (PR)
Work up to 1rm OHS
Worked up to 205#
Rest 1 hour then:
3x OHS @ 90% 1RM (185#)
2x OHS @ 90% 1RM
15x OHS @ 135#
10 Legless rope climb 12'
800m Run
10 Legless rople climb 12'
800m Run
40x Man maker w/ full squat clean @ 2x 35#
1 Mile Run
Rest 1 hour then:
7x Swim Intervals @ 25 yard freestyle all out
Then:
10-1 ladder for time of:
Unbroken Deadlifts @ 225#
Unbroken Pull-ups
Time: 8:16
-----------------------
Report
- Body: Tired
- Sleep: 6 hours
- Nutrition: Almost pure paleo, some protein shakes and a clif bar
- Tomorrow's Projection: S.O.S. Test
Subscribe to:
Posts (Atom)