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Thursday, September 26, 2019

22
Sep

Thursday, September 26, 2019

Capacity Builder

In a 1:30 Window:

9 Power Cleans (135/95)

9 Front Squats (135/95)

9 Push Jerks (135/95)

Time Remaining: Max Ring Muscle-ups

   … Rest :30 Seconds 

In a 1:30 Window:

7 Power Cleans (165/115)

7 Front Squats (165/115)

7 Push Jerks (165/115)

Time Remaining: Max Ring Muscle-ups

   … Rest :30 Seconds 

In a 1:30 Window:

5 Power Cleans (195/135)

5 Front Squats (195/135)

5 Push Jerks (195/135)

Time Remaining: Max Ring Muscle-ups

   … Rest :30 Seconds 

In a 1:30 Window:

3 Power Cleans (225/155)

3 Front Squats (225/155)

3 Push Jerks (225/155)

Time Remaining: Max Ring Muscle-ups

Rx+: as written 

Rx: 115/75, 135/85, 155/95 185/105 bar muscle ups

C: 75/65, 95/75, 115/85, 135/ 95 Chest to bar pull-ups 

P: 65/55, 75/65, 95/75, 115/85 pull-ups

F: 55/45,65/55,75/65, 95/75 ring rows/ Banded pull-ups 

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