5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
+
A. Squat snatch, build quickly to a single @ 80-90% 1RM
B. 1-arm DB rows, 3 x 3-5/side, no tempo; :45 between sides
+
10:00 @ easy effort – save the intensity for the prowler:
10 strict pull-ups
10 thrusters, 95/65
200m jog
+
2 sets:
:60 prowler sprint outside
6:00 walk rest
Post results to comments.
AM
20:00 Assault Bike @ Z1
PM
Every 3:00 for 10 sets:
pole-to-pole light/moderate prowler push @ high effort (fastest :16, slowest :21)
+
3 sets:
:30 knee extension lockout hold w/axle
:30 rest
A. Should not of even picked the bar up.
B. 100s
C. Complete.
+
Complete. Awful. Just awful.
10:00 -4 rounds of 30 DU, 2 BMU.
A. SS got to 130# w no misses.
B. 65’s for all 3 sets
+ 3 rounds + 6 strict pull ups.
+ complete. Literally was walking by :30, but kept trying.