A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Thruster, build quickly to a tough but not grind-y single
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For time:
30 thrusters, 135/85
400m run
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3 rounds not for time:
14 glute-ham sit-ups
14 pull-ups – any variation
Post results to comments.
Did Friday stuff on Thurs because school sucks
A. Complete
B. 145. After row sprints yesterday even the bar felt grindy
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3:28. Tried 30 unbroken but dropped at 22. Thanks alex
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Complete
Will complete this Saturday.
Instead. 30 mins Z1 on dyne while
Reading the new Harry Potter book. I wish I was a wizard.
A. Some banded work and inverted hangs.
B. 145
3:28- 15,5,5,5.
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A. 1 snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B1. Back squat w/chains, 1-1-1 building so only last single is heavy; :60 rest
B2. Strict weighted false-grip ring pull-ups, 2-2-2, 21X1; :60 rest
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For Time:
200m ski erg
50 DUs
250m row
50 DUs
0.4m Assault Bike
50 DUs
250m row
50 DUs
200m ski erg
90’ sled pull (@ 135 on rubber mats)
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3 rounds not for time:
15 strict pull-ups
15 glute-ham sit-ups
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Not for time:
400m Farmer’s walk, 70/hand
A. 185, 205, 225, 235, 245 (fail), 245 (yep!)
B1. 290, 295, 300
B2. 70, 80, 85
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Complete @ 8:28
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Complete
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Complete