5/20/15
a.
EMOM for 15 mins
Min 1, 4, 7, 10, 13 - Strict chest to bar pull ups x 5 - 6 (2011)
Min 2, 5, 8,11, 14 - Free standing handstand hold x 20 secs
Min 3, 6, 9, 12, 15 - Dragon flags x 4 - 6 reps
5 / 5 / 5 / 5 / 5
6 sec, 6 sec, 8 sec, 9 sec, 9 sec
4, 5, 5, 5, 5
b.
Front Squat - rest 2 1/2 mins between sets
*Set 1 – 3 reps @ 75% (225)
*Set 2 – 2 reps @ 80% (240)
*Set 3 – 1 rep @ 85% (255)
*Set 4 – 3 reps @ 80% (240)
*Set 5 – 2 reps @ 85% (255)
*Set 6 – 1 rep @ 90% (270)
- REALLY hated these as I forgot my knee sleeves....I KNOW my knees will be in major pain later.
c.
Min 1, 4, 7, 10, 13 - KB swing x 15 @ 36kg
Min 2, 5, 8,11, 14 - Walking lunges w/ kb (16kg) x 10 steps
Min 3, 6, 9, 12, 15 - 10 Burpee box jump overs (24")
- I was BARELY getting done with the box jump overs before time expired. The lunges FUCKED me. I did sets 2 - 4 w/o the KB's