HEAVY Day

ANOTHER new "Benchmark"...
Which just means we will be re-visiting this one!

Warm-Up
600m (3 outdoor laps) + 10 Spidey & Reach
400m (2 outdoor laps) + 5 Walkouts
200m (1 outdoor lap) + 1 Rnd Strict Cindy
*can do 15-12-9 Cal bike and do 2 Rnds if you do not want to run...
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2 Sets:
5 Wall Squats
7 BB Good AM
9 BB Back Squat
12 BB Stiff-Leg DL
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Work up to HEAVY Wt in Squats & get shoulders warmed up
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EVEREST (Watch it HERE)
21-15-9 For Time (w/ 15min Cap):
Back Squat
Strict HSPU
SQUAT Weight Options:
Rx = 290/200
Opt #1 = 255/170
Opt #2 = 205/145
REALISTICALLY work at 70-75% of your 1RM Back Squat!!! This should be a weight that you could get 10+ times in a row IF YOU HAD TO, when fresh... 6-5-5-5, 8-7-6 are good options for 1st rnd.
~ Modify Strict HSPU to:
1) Lower # (ie- 15-12-9 / 12-9-6 / etc)
2) Goto kipping HSPU
3) Combo of 1 & 2
4) Knees/Feet on Box, but INVERTED!

BODY ARMOUR
4 Giant Sets:
8 UB Bench Press
8 UB Hang Power Cleans
2m Rest b/t
Pick an easy wt for 1st rnd and climb to mod/heavy...Should get taxing, but NOT unbearable!
The UB = Unbroken and is meant to be that...YOU MUST GET THE 8 reps w/o putting wt down or pausing much! That is the stimulus...Move, Keep moving!

Casey ~ ??
Syd ~ 13:38 (185 BS / 12-9-6 Kipping)
Lizzy ~ 12:26 (145 BS / 30"box for Mod. HSPU) / Bench=75-85-85-85 & 95# for all PC
Z.Wendt ~ 15:00 COMPLETED, just in time!!! (275 BS / Strict HSPU)
tb ~ 4 HSPU on last rnd (225# BS / 15-12-9 for HSPU, but needed 5 more to complete)
BS strategy... 7x3 / 4-4-4-3 / 9 UB
HSPU ~ 3-3-3-3-3 / 3-2-2-2-1-1-1 / 4- time was up!!!
Completed Splits
3:00 (21squats)/ 6:30 (15 HSPU)/ 10:00 (15 Squats)/ 13:20 (12 HSPU)/ 14:20 (9 Squats)
Lord, show us the radiance of your mercy!