9 thoughts on “Friday July 3”

  1. Narrow Bench- 195,200,205 x 5

    Odd Min- max UB CTB- 10,8,7,7,8
    Even Min- 15 UB wallballs- (20# for first 2 rounds, grabbed the 25# for the last 3 rounds)

    Weighted situps- 3 x 12 @ 100#

  2. Hang snatch 3 sets 135×5
    Narrow bench wave load 3 sets of 5 – 135, 165, 185
    5 rounds: odd min – ME MU 4,4,4,3,3
    even min – 15 UB WB 20#

  3. Bench: 3 waves of 5’s
    105, 120,125
    105,120,125(4)
    105,115,120

    5 rounds:
    Max ub muscle ups on odd mins…4,2,2,2,1
    15 wall balls w/ 14# on ever
    First time I struggled with the dip portion of the mu.
    Thanks 9 sets of bench!

  4. AM
    Snatch work:
    2×5 65 //2×5 75 //2×5 80 //2×5 85 //1×4 95
    3×20 wiper thingies
    Super set:
    3×15 10lb back ext & 3×15 v-sit ups

    PM
    3 Waves narrow bench 85, 95, 105 (5 reps @ each weight)
    5 rounds: odd min max ub mu’s and even min 15 wall balls (14#)
    Mu’s: 0, 1,1,2,1 ( first one my arm slipped backwards.. Not cool)
    Wallballs: first three rounds unbroken!! Last two were 10 ub and then 5

  5. -Hang Snatch 3×5 at 100 then partner oblique throw downs 3×20 and weighted V ups 3×15
    -Snatch press 3×5 at 55
    -Bench 3×5 at 95, 105, 115
    -MetCon: 5 rounds of 15 ub KB swings at 70lbs then 15 ub WB at 14lbs

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