Three rounds, 15-9- and 6 reps, for time of:
135 pound Thruster
Pull-ups
Scale thruster weight as needed but keep it heavy for you.
Static work
Planks 10 reps
reps are for 50% of your max plank hold
rest from 45-90 sec between reps
L-sit max hold.
Happy Birthday Al!
The man knew what he was talking about.
3 comments:
BS Practice 35x8,45x6,60x4, 70x2
BS work 75-80-75-75-75 @3 each
didn't make depth with 80
thrusters with 12 lb dumbells
jumping negs (tried to hold at top but had pain in left pec)
planks 10 x 30 sec
L-sit tuck on GHD 7 sec max
BS Practice 35x8,45x6,60x4, 70x2
BS work 75-80-75-75-75 @3 each
didn't make depth with 80
thrusters with 12 lb dumbells
jumping negs (tried to hold at top but had pain in left pec)
8:46
planks 10 x 30 sec
L-sit tuck on GHD 7 sec max
Back Squats 95,95,95,95,95
3 rounds of 15,9 and 6 with 35lb bar and did pullups on gravitron with narrow grip handles.
Planks for 1 minute.
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