5:00-10:00 pistol & bar muscle-up practice + A. KB/DB goblet squat test, 1 x max reps up to 20 @ 100/70 B. Unsupported 1-arm DB row (not on a bench), 3 x 4-5/side; :45 between sides + For time: 400m row @ 97% + Not for time: 400-800m sandbag or med ball carry Post results
A. 1 hang power clean + 1 split jerk, build quickly to a moderate (not even tough) set B. Clean-grip deadlift, 12 x 3 @ clean max, 11X1; begin a set every :60 + 3 sets even: 15 ring dips (open w/strict each round before switching over to kipping) 200m run @ 90% aerobic 2:00
Quick note – those completing in the Tri State Throwdown Saturday may have slightly adjusted training today and throughout the week A. Squat snatch, 4-6 x 1 @ 83-93% 1RM – crisp reps more important than load; begin a rep every :90 B. Back squat, 2-2-1-1, 22X1; 2:00-3:00 rest + For 18:00: Evens: 5-8 CTB