Fri 26AUG16

AM

A) AB 30 sec @85-90%
rest walk 30 sec
x 24
+
Advanced skills practice

70-75 RPM
+
Double Touches- butterfly
Triple Touches- non butterfly
freestanding hspu- consistently getting 5

PM

A) Front Squat: 3,2,1; rest 3-5 min – NO fails

315, 335, 355

B) SC + HSC: every 90 sec x 6 total attempts – begin each set with 6 TTB/CTB

235, 245, 255, 265, 275, 285- failed pull on HSC

– Butterfly double taps first 4 rounds then regular kip. All unbroken though.
– that combo into one another was a lot tougher than I thought it was going to be.

C) FT – use 3 bars:
21 HSPU strict
9 PS – 185#
15 strict HSPU -3″
7 PC – 235#
9 pHSPU
5 SC – 285#

8:17

– all bar work singles
sHSPU: unbroken
-3″: 5/3/3/2/2
pHSPU: 5/4

D) Amrap 8 min:
1 LLRC
35 DU
15m HS walk

5 + 1
– HSW unbroken.
– LLRC felt good

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