That is right... A test that is repeatable...
Let's find out where we are at...
I purposely did not look at my past... I wanted to just give the best effort I could TODAY!
This was a good one... PLUS a little doozzy for a warm-up...
Warm-Up
2 Rnds ~
90s easy bike
6 Spidey & Reach
3 Inchworms
5 Kip Swings (1) / Pull Ups (2)
10 HR Push Ups
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BB Warm Up
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5 x Muscle Cleans
5 x Propulsions
5 x Push Press
95# x 3 Squat-Clean Thrusters (Cluster)
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#invictuschallenge
AMRAP in 60s:
Squat-Clean + Thruster (Cluster)
135#/95#
SCT is just a sqaut clean and the thruster coming up from bottom of squat clean, no need for extra squat to the thruster
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REST 7-8 minutes
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18.5/12.5/11/.6 (Past HERE)
AMRAP in 7min:
Thrusters (100#/65#)
C2B Pull Ups
Daliege ~ 11 (115#) / 12's + 1 Pull Up (76 Reps)
Ladick ~ 11 (95#) / 12's + 8 Thrusters (68 Reps)
tb ~ 10 (5+1's) / 15's + 6 Thrusters (BUT...I forgot it was 100# and used 95...SOB!!!! 96 Reps)
Broke my set of 9 C2B (6-3) and was able to get 12 thrusters UB, then 4x3 for C2B, 9-6 for thrusters, 6-5-4 for pull ups & back to thrusters w/ 15-20s left...
TRIPLE DECKER:
ReplyDelete18.5 = 15'S + 2 = 92 reps (85#)
Last year i did scaled @ 65# and jumping pull ups (133 reps)
Even though the total is less this year, i feel i improved because i used more weight and did actual c2b pull ups.
then every 5 min x2 (10 min)of:
500 meter row 1=1:49 2=1:46 (damper @8)
10 strict HSPU 10 5/5
finsihed around the 3min mark both sets
then 3 rnds of:(no rest b/t move methodically)
9 floor press @ 145#
12 single arm row (ea. arm)
15 air squats
cash out:
1,000 meter row (maintenance pace, 4:11, damper @ 5)