CP based, FS/pull up intense + CP squat battery + UB push/UB push pull battery + CP density
A1.Back squat @ 30x1, 1 rep; rest 4min x 3
A2.WTD chin up @ 20x2, 1 rep; rest 4min x 3
B.Squat snatch, 1 rep every min for 12min - add load per set, start @ 73% RM
C.Muscle up ladder, starting @ 1,2,3 etc; rest 30 sec b/t sets - how far can you go?
D1.27-30 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3
Notes:
A1.120kg, 125kg, 130kg
A2.35kg, 40kg, 40kg
B.57.5kg, 60kg, 62.5kg, 65kg, 67.5kg, 70kg, 72.5kg, 75kg, 77.5kg, 80kg, 82.5kg (f), 82.5kg (f)
C.got to round 7 only completed 5 reps though!!
D1.Wall balls have been tough, 1st round unbroken, next 2 broken
D2.All pull ups unbroken
Friday whilst at CFP was just playing around with snatch then started loading lightly, then hit a PR snatch of 85kg wasn't part of program but was just feeling it.
No comments:
Post a Comment