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150122 Thursday

21
Jan

150122 Thursday

noon

Kettlebell/Function:

A.) Double KB Front Squats 

5×5 increasing wt each set.

B.) 7 min AMRAP

2 KB Thrusters(35s/26s

2 Pull-ups

4 KB Thrusters

4 Pull-ups

6 KB Thrusters

6 Pull-ups

and so on…

Perform/ RX:

A.) Front Squats 

– 5×3 w/pause 1st rep 3 sec.

@75%

Strict MU progresssions

– 2-3 progressions / MU’s

B.) 7 min AMRAP

2 Thrusters (95/65)

2 Pull-ups

4 Thrusters (95/65)

4 Pull-ups

6 Thruster (95/65)

6 Pull-ups

and so on…

Compete:

A.) Front Squats 

– 5×3 w/pause 1st rep 3 sec.

@75%

Strict MU progresssions

– 2-3 progressions / MU’s

B.) Open 12.5

7 min AMRAP

3 Thrusters (100/65)

3 C2B

6 Thrusters (100/65)

6 C2B

9 Thrusters (100/65)

9 C2B

and so on…

-Results to comments!

2 Responses

  1. Jen

    A. Double kettlebell front squats with double 1 pood- felt good today. These used to make me feel like I was going to pass out.
    B. This made me feel like I was going to pass out! Done with double blue kettlebells. 10+12

  2. Mark Michalski

    A. 155-185-205-225
    B. 10 +12 – used 95# for thrusters and eventually a red band for pull-ups. This was a lung burner for me!