Wednesday 2014.06.18

June 18, 2014

Strength

Clean & Jerk
5×2 @ 70-80% — 60kgx2, 60×2, 60×2, 60×2, 60×2.

Clean Pull
4×4 AHAP — 60kgx4, 65×4, 70×4, 75×4.

Press
1×3 @ 90% — 43kg
1×6 @ 80% — 38kg (5/1)
1×12 @ 70% — 33kg (6/4/2)
1×15 @ 60% — 28kg (8/7)
1:00 rest between sets

Buy Out / Gymnasticals

Towel Pull-Ups x2 each arm
Handstand toe pulls
Freestanding HSPU
Handstand balancing
Rope pull-ups x3 each arm
Rope pull-up negatives x2 each arm

Evolution

EFC Fartlek
800m Run
3 rounds:
AMRAP in 3:00 –
15 C2B Pull-Ups Ring Rows
15 Ring Dips RT-assisted Ring Dips
1:00 L-Sit “rest”
800m Run

22:02. 0+25 (5 C2B in about 90 seconds, then swapped to ring rows. Grip completely fucked.); 1+12; 1+7. Probably about 0:15 of tuck l-sit on parallettes per round in 0:05 increments.

Evolution 2

Reed evolver x3: Sled Push / Drag

Leave a Reply

Your email address will not be published. Required fields are marked *