09.11.17

Sport  Performance

1.bench 2-2-2-2-2 (add 5lbs to last 3 sets from last week)

2.deadlift 2-2-2-2-2 (add 5lbs to last 3 sets from last week)

EMOM for 12 min. of:

-0-2:59 min. 2 burpees & 1 bar muscle up

-3-5:59 min. 2 burpees & 2 bar muscle ups

-6-8:59 min. 2 burpees & 3 bar muscle ups

-9-12 min. 2 burpees & 4 bar muscle ups

*if you fail at any point perform max reps bar muscle ups for the remainder of the time

Performance

1.bench 2-2-2-2-2 (add 5lbs to last 3 sets from last week)

2.deadlift 2-2-2-2-2 (add 5lbs to last 3 sets from last week)

EMOM for 12 min. of:
-0-3:59 min. 1 bar muscle up

-4-7:59 min. 2 bar muscle ups

-8-9:59 min. 3 bar muscle ups

-10-12 min. max bar muscle ups

*if you fail at any point perform max reps bar muscle ups for the remainder of the time

Fitness

1.bench 2-2-2-2-2 (add 5lbs to last 3 sets from last week)

2.deadlift 2-2-2-2-2 (add 5lbs to last 3 sets from last week)

AMRAP in 12 min. of:

-200m run

-max UB thrusters #75m #55f

*score is total reps thrusters

Randy with da best deadlift face at 551lbs.

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