Fitness:
A.) Bench Press – 8×7
Bent over rows – 8×7
B.) 21-15-9
Goblet squat
Burpee
Box step ups (24/20)
Performance:
A.) Bench Press – 8×10
Bent over rows – 8×10
B.) 21-15-9
Front squat (135/95)
Burpee
Box Jump (24/20)
Competitor:
A1) Snatch – 15 min. – – work up to 1 lift @ 80% or less
A2) Bench Press – 8×10
Bent over rows – 8×10
B.)21-15-9
Front squat (165/115)
Burpee (touch pull-up bar)
Box Jump (24/20)
-Results to comments!
Fitness
A1. 55, 65, 65, 75, 75, 75, 85, 85
A2. 55×3, 65×2, 70×3
Performance
B. 11:22 (85#fs, step ups)
After most of 3 weeks off between vacation and sick this was brutal.
A1. 105
A2. 1 pood KBs
B. 9:24 @ 75
Fitness
A. Bench Press at 55-65 pounds, and Rows at 35-45 pounds
B. 8:14 with 35# goblet squat, burpees, and 20” box step ups
Great start to the day!
Performance
A. Bench press – 55 (4 sets), 60 (3 sets), 70 (1 set). — Bent over rows – 35 (4 sets), 45 (4 sets)
B. 11:15 – 65# FS
Performance
A1. Bench Press – 145 (5 sets) 125 (rest of sets) – couldn’t get all 10 on set set #5, went down to 125, couldn’t get all 10 on last set. Worn out.
A2. Bent over rows – 95 (all sets)
B. 9:49 – @95# FS, 24″ box step-ups/downs