front squat 1RM: 100kg - I never tested front squat so I was happy with it.
5 rounds for time:
400m run
10 walking lunges
5 muscle-ups
23:45Rx - MUs felt good, went unbroken in the last set. Never went stung more then 3 together in a workout.
Worked on splits afterwards & damn my hips are so tight!
LYNNE
5 rds for max total reps:
bench press, BW
pullups
I weighed in at 77kg. I started with a pretty good pace, but hit a wall in round 4 & 5.
Rd1 - 12/18
Rd2 - 12/18
Rd3 - 11/18
Rd4 - 9/16
Rd5 - 7/14
Strength: back squats
40%x5 - 50kg
50x5 - 60kg
60x3 - 72kg
75x5 - 86kg
80x5 - 95kg
85x5+ - 102kg
I wasn't looking forward to Back Squats because my legs are SORE from 15.5, but they felt good!
Conditioning: CGO 12.1
as many burpees as possible in 7 minutes. the burpee ends by touching an object 6" above your standing reach
84 Reps
I have been working on my starting position.... Damn it was terrible! Keep working & listen to your coaches because progress happens in small increments!!
running clock, every minute perform 1 lift and add 3-5kg per attempt:
- Start with an empty barbell and HANG SNATCH for as long as possible.
I got up to 65kg.
- Once you cannot snatch the weight, HANG CLEAN for as long as possible.
I got to 90kg which is a PR!!!
- Once you cannot hang clean, CLEAN PULL for as long as possible
120kg