16 thoughts on “Wednesday September 14”

  1. A. 75-90#
    B. 65#
    (5 push press, 3 PUs w/ red band x 3)
    (max push press = 14; max PUs 2 w/ no band)
    C. 13:05
    (65# snatch pull, 7 dips w/ red band, 65# hang clean, 20″ BJ)

  2. A) 225 for both (PR match), 230 for power jerk (PR+5)
    B) 155, 10 for max set, 11 CTB/PU max set
    3 rounds per leg of 7 Banded single leg hip extensions + 7 single leg box jumps from seated (20″)
    3 rounds
    Max bulgarian dips + max ring dips + max dips
    Max close grip pull ups + 8 landmine rows
    C) 20:03 (150#, double dips)
    3 sets max effort weighted butterfly PU (20#) 15, 16, 14
    3 rounds
    12 banded external rotations + 12 90/90 + 8 DB rows (80#)

    1. Thursday:
      10 rounds each
      1 person rows while the other holds a loaded axle bar (175#)

      Tried to put an atlas stone over my head and failed

      Front rack holds:
      315 (5 seconds, 10s, 15s, 20s), 345 (5s), 365 (5s), 385 (5s), 405 (5s), 275 (40s)

  3. A. up to 160 (PR+5 for double and power jerk)
    B. 110, 11 max set, 12 total CTB 11 with 5# 1 without
    C. 19:34 (105# 4 MU+double dip/rd 20″ box)
    D. 3 sets: 10 strict toes to bar, 1 min plank 2 sets with 45 3rd with 65, 10 landmine rows

  4. A. 2 power jerks, up to 115 (2), and 1 at 120
    B. 80#, 8 max push press, 5 max strict PU (3 w/2.5lb, 2 w/no plate)
    C. 15:51, #85, 7 pull ups + 7 dips instead of MU

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