August 27, 2013
1) Test:
1 RM Weighted Pull Up
Set 1: 5+ reps body weight
Set 2: 50% potential max
Set 3: 75%
Set 4: 85 – 90%
Set 5: 95% – 100%+
Set 6: 1RM
2) Start a 20m clock. Complete
5 deficit handstand push ups on the odd minutes for all 20 min, 2 weighted pull ups on the even minutes for the first ten minutes then 1 legless rope climb for the 2nd 10 minutes.
3) Complex
3 rounds:
3 power clean + 3 front squats + 3 jerks
(unbroken, heaviest possible)
4) Run 5 miles (max time 40 minutes)
Stop at 40 minutes. If possible, do this in a separate session several hours before or after the other session.
1 RM Strict Pull Up – 115#
Loved the 20 min EMOM, especially the rope climbs. It got challenging in the last few rounds
Complex – 185, 205, 225 (failed on 2nd Jerk)
Squats – 315 x 5, 335 x 3, 355 x 1
Fun Morning.
80 lbs on pullups
6:12 on Annie