11:00 am
A.
Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Toes to Bar x 10 reps
B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk
If your legs are still sore from 13.3, perform these as power cleans. Regardless, let feel dictate load.
C.
For time:
10 Ground to Overhead (205/145 lb)
30 Toes to Bar
10 Ground to Overhead (185/135 lb)
20 Toes to Bar
10 Ground to Overhead (155/105 lb)
10 Toes to Bar
Use one barbell. Athlete must remove the plates as they progress through the workout.
4:30 pm
D.
Airdyne Repeats (max 8 sets):
AD 1 mile in 3:20 or less
Rest 90 seconds
Repeat until failure, or cap is reached.
Record time, then immediately into:
E.
50 Burpees for time
Airdyne Repeats (max 8 sets):
AD 1 mile in 3:20 or less
Rest 90 seconds
Repeat until failure, or cap is reached.
Record time, then immediately into:
E.
50 Burpees for time
Results:
A) Complete - first set of HSPUs strict, then kipping, then on rings. all sets UB!
B) 225, 245, 275, 300, feelin' it...315 (push jerk PR). PC maybe caught a little low, but I'll take it.
C) 7:45
D) 3:13, 3:13, 3:15, 3:14, 3:16, 3:15, 3:16, 3:17
E) 3:36 - this was woof.
A) Complete - first set of HSPUs strict, then kipping, then on rings. all sets UB!
B) 225, 245, 275, 300, feelin' it...315 (push jerk PR). PC maybe caught a little low, but I'll take it.
C) 7:45
D) 3:13, 3:13, 3:15, 3:14, 3:16, 3:15, 3:16, 3:17
E) 3:36 - this was woof.
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