Function:
A) Dead Lifts – 7×3 @ 85%
– 7×3 @ 85%
B.) For time:
20 Cal Row
then…
12-9-6
Double KB Push Press
Strict Pull-ups
then…
20 Cal Row
Perform:
A) Dead Lifts – 7×3 @ 85%
– 7×3 @ 85%
B.) For time:
20 Cal Row
then…
12-9-6
STO (135/95)
C2B
then…
20 Cal Row
Compete:
A1) Clean and Jerk – 7×1 @ 80%
– no misses on the clean
A2) Dead Lifts
7×3 @ 85%
B.) For time:
10 Cal Bike
then…
12-9-6
STO (205/125)
Bar MU
then…
10 Cal Bike
-Results to comments!
A. Today was another great day!!!!!
Added weight to my DL as well 🙂
5 x 3 @ 155
HSPUs between each set 2-3-3-3-3-2 = 16
B. 12:24
Assault Bike (10 Cals), STO @ 115 (10lbs heavier than I usually do a workout like this at) and Pull Ups (still healing a rip in my hand)
64 Weight Walking Lunges w/Orange KBs
A. 7×3 at 155- yeah!
B. 65# sto and ctb pull-ups with green band: 8:03
Great workout – felt good!
A. 225 – 235 – 245 – 255 – 275 – 315 – 325 (only got 1 rep @ 325, didn’t feel tight and compact)
B. 7:21 @ 115 lbs and doing ring rows due to elbow / shoulder pain