Wednesday 120808

Strength
1a) 5 x 3 back squat (LB) @ 75% of 3RM LBBS, rest 2-3 minutes
1b) 5 x 10 unweighted bulgarian split squats (5 each leg), rest 2 minutes

Conditioning A
EMOM for 10 minutes
2 power cleans @ 65-70% of 1RM clean
10 wall balls 20#/14#

Midline/Skill
Take 10 minutes to practice one of the following:
1) bar muscle-ups (video, video)
2) ring muscle-ups
3) handstand walks for distance (video)
4) “Kiss The Wall” (video)

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2 Responses to Wednesday 120808

  1. Ayo F. says:

    Wednesday 8/8/12

    Strength
    1a) 5 x 3: Back squat (LB) @ 365#
    Note: First set at 335#… Light. Went 365# rest of the way.
    1b) 5 x 10 unweighted bulgarian split squats (5 each leg)
    1c) 5×3: Ring Muscle Ups.
    Note: Threw in the skill here to make it an easier rotation.

    Conditioning A
    EMOM for 10 minutes 2 power cleans @ 65-70% of 1RM clean 10 wall balls 20#/14#
    Weight: 225#
    Time: 9mins 57secs
    Note: Did this with the 5pm class. Did not do it as an EMOM -but as a max effort- in a weird way my time worked out as though I did an EMOM.

    Midline/Skill Take 10 minutes to practice… walks for distance “Kiss The Wall”
    Note: Did 4 from second yellow beam to front wall and 1 from third yellow beam to front wall. No Fail.

  2. BT says:

    Ayo, this suggests your 1RM back squat is around 550#!!!

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