4TH -10TH – Cranking with Gas

4th

Row 500m 90% effort
rest walk 3mins x 10
each row same pace
Rest 5mins after 5th row

Row Repeats x 10

DIaled Negative Splits..

5th
A. emom – MU 2-3- 7 mins – 2 EMOM for 7 mins
B. TGU 1.5pd alt hands/rep – 10mins 90% effort -9.55
+
rest 10sec btw each min
1min HSPU –17
1min KBS 1.5pd –28
1min HR pushups –20
1min MU -4
1min PC 135# singles -11
1min T2B -16
1min Thrusters 95# -17
1min DU -77

http://vimeo.com/76629419

6th

off

7th
emom – 20mins
odd – CTB chin ups X 5 Pronated kip and mixed grip
even – HSPU 2-5 strict . 2 ,2,2,2,2,2, 1 and slow negative on last 4 sets
emom – 20mins
odd – Row 100m – 19 – 20 secs
even – ring dips 8-10 -8 SOLID REPS
emom 20mins 

odd – PS TnG x 3 moderate weight  95,95,95,105,105,110,115,115,105,105

even – close grip bench press 70% of 1rm x 3-4 @20X1 175 X 5 SETS, Failed second on 6th set back down to 165 x 4 x 3 sets

8th
3 sets
squat clean TnG x 5 build per set
12 burpees AFAP
rest 4 min

1.45 sec@155
2.48 sec@185
3. 47 sec@195
+
3sets
30# wall ball 10′ target 15reps
Run 150m make sure you are warm
rest 4
1 60 sec
2.58 sec
3. 54 sec
+
3sets
PC and jerk TnG x 5 build per set
Row 150m
rest 4 min
1.53 sec@135
2.53 sec @155
3. 60 sec @ 165
+
3sets
push press x 8 TnG build per set
AD 25sec all out

rest 4 min
1. 45 sec @ 115 /18 cals
2. 43 sec @ 125 /19 cals
3. 45 sec @ 135/25 cals
Session time – 56 minutes

9th

off

10th
A. TnG push jerk build to a 10rm –155, 175 PR
B. emom – PC TnG x 4-5 60% of 1rm – 8mins

did 10 mins 135,155,175 x 8 – above PC 1RM but felt great

+
3 sets 80-90%
Row 500m
15 CTB chin ups
15 burpees
10 clean and jerk 95#
5 HSPU
res 5mins

alternate the order of movements for each set so no set is the same
time each set

TnG AND MAP

Session time – 59 Minutes
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