A1. Weighted pullups 3 x 3-4 rest 1:00
#35-#53-#70
A2. Weighted ring dips 3 x 3-4 rest 1:00
#35-#53-#70
this was very tough for me, haven't hit these in a bit, and could tell I'm lacking!
for time:
20 strict HSPU - 4:30
(ouch, huge weakness)
Really had it handed to me on this one, my kipping is coming along, but the strict strength is just not there. Started with 3 and then mostly doubles with a single at the end. Only one fail, but I tried to rest and make sure I hit the rep.
Lactic:
30s thrusters #95, 30s rest x 3
15-15-15(45) - I wanted to get 45 treps total and I just made it, 1st set felt good, and then I felt my heart rate jump during the rest before coming back down. The 2nd was solid, took longer to get recovered. The 3rd pushed my to the edge of hitting 15. All were unbroken.
rest 4 minutes then
30s pullups 30s rest x 3
(20-15-16(51) used those @thenaturalgrip today, no hand rips. Set 1 was butterfly til around 18 then kipped the last 3. Set 2 I dropped off after 12 butterfly, and then hit 3 more. The last set went 8, 4, 4. I felt better with the technique today.
rest 4 minutes then
30s row all out 30s rest 3 x
16-16-10(42) - I had hoped to be over 45 cals total, but after hitting 16 (mostly in the 2K+ range), 16 (mostly in the 1900-2000 range), I fell off tremendously on the last set (10 calories and held onto 1700s).
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