A. Push Press
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
B. Three sets of:
Max Unbroken Kipping HSPUs (up to 15 reps)
2 Rope Climbs
200 Meter Run @90%
Rest 2 minutes
*Note reps achieved and time to complete for each set
C. For time @100%:
Row 500 Meters
Rest 10 minutes (actively), then…
D. For time @100%:
Row 500 Meters
Full Range Competition Training 
A) strayed from the percentages a little bit and just added weights based on feel.
145×3, 195×2, 215×2, 235×2, 245×1, 255×1, 265×1 (PR)
B) 1:43 (15 HSPU), 2:00 (15 HSPU), 2:03 (13 HSPU)
First time staying on the wall for more than 10+ reps. Happy with that and happier I nearly maintained the 15 across. Runs felt rough, been a long winter… RCs were fine.
C & D) hoping to hit this in the garage later
Nice job on 16.2 everyone! Some real impressive scores earned this weekend.
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A) 115, 135, 155, 175, 185, 195 for 3 sets.
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A) PP: 115×3, 140×2, 165×2, 175, 185, 195, 205, 210(m)
B) 1:32, 1:34, 1:40 – 15 HSPU of all sets. Strict fir 1st rd, 8 strict rest killed for 2nd, all kip for 3rd
No C&D
Again- tremendous scores from you all this weekend. Congrats!
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A.135-235
B. 8 – 2:05
12 – 2:04
10-2:06
C. 1:28.4/1:34.7
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Hit send by accident earlier. This is the rest.
B) 2:35 (15), 2:05 (15), 2:50 (15).
C) 1:50.
D) 1:52.
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A) 75-125 failed 130 twice
B) 2; 4:20 ran 300 by mistake
2; 3:20
2; 3:09
Not the day for hspu
C) 2:00, 2:06
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A. 135-165-185-205-225-235(missed)
*tied all time PR here (225) . Feeling stronger than ever on the push press.
B. 15/2:00, 6/1:45 (fell off the wall here), 15/2:00
*rope climbs felt efficient here.
C. 1:30.8 (2 second PR)
D. 1:32.8
Good training session tonight. Good job to EVERYONE on 16.2 this past week.
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A. 155-205
B. 2:02(15), 1:44(14), 1:41(15)
C. 1:37.9, 1:48.7 – felt super shitty after the first one and couldn’t hold on in the second.
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A: 95,105,110,115,120, tried 125 twice but failed twice
B : 2:34,7/ 2:31,7/2:24,8 my hspus are way better when I use a yoga mat and not plates I guess haha
C: 1:45.5, 1:51.2 – same as Nic, second one felt like no matter how hard I pulled I wasn’t going any faster
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A. 135-205
B. 7/2:05, 6/2:00, 8/1:59
Definitely seeing some HSPU improvement.
C. 1:33.8/1:48.3
LOL
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So Sweggy
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A. 115×3,135×2,155×2,165,175,185,195,200(PR)
B. 1:44-12
1:48- 10
1:45-10
Happy with these HSPU
C. 1:45.1 rested 5 minutes 1:40.7
Was at gym at 8:30-9:30. Needed to leave so shortened rest. Y’all kicked ass on 16.2. #proud
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A. 85 – 135 (missed 140)
B. 2:31 (7 fell off the wall), 2:50 (9), 2:16 (8)
C. 1:56.5, 1:59.8
Really happy to get a couple sub 2s here!
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A. 95-145# Kept missing 150 (and was getting frustrated, so moved on)
B. 4:20 (15HSPU & 300m run), 3:20 (13HSPU), 3:15 (11HSPU)
C. 1:59, 1:59. Was really trying to go faster the second round and it just wasn’t happening.
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A. 83-133 missed at 138
B. 15/2:45, 12/2:20, 12/2:26
C. 149.6; didn’t do the second felt really out of it and dizzy. Forearms also felt like someone set fire to them.
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