Posted from my phone so check demos page for videos!
Tech: thrusters and work wrist flexibility... Power through the legs, keep elbows high!
A) Bench Press. Build a 1rm - 15min
Rest 6min
B)for time:
21 - 15 - 9
Front squat 95lbs (rack position if you can - crossed arms if not)
Push press 95lbs
Pullups
Post weight and time to comments!
A) 220 lbs
ReplyDeletenot bad... i'm still pretty weak at beach...
B) 9 min 41 seconds
pull ups were the hardest part. Did rack position but i think my shoulders are not level lol - kept tilting to the right.
Solid bench fongalong. What did your set breakdown look like? Remember to keep reps lowwww when 1rming!
ReplyDelete9min? I know you can move faster. Did you kip pullups?
i started at a plate did 5 reps for warmup, proceeded to do 185 for 3 reps. Then did 205 for one rep - struggled but still got it up. then added 7.5 lbs...
ReplyDeleteno i didnt do kips.. i didnt know i was allowed!!
Anytime it refers to a "pullup" that just means from extended bottom to chin above bar any way you want (other than jumping obvs). The more efficiently you can do this the better! Aka always kip if you can or even butterfly! Remember the goal is to keep the intensity high!
ReplyDelete