A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 5-5-5 building so only last set is tough; 3:00 rest
+
For time:
25 Assault Bike calories
30 handstand push-ups
35 row calories
30 handstand push-ups
25 Assault Bike calories
+
3 rounds not for time:
15 glute-ham sit-ups
100m Farmer’s walk, 70/53/hand
Post results to comments.
A. Few minutes of dead hang to inverted. So sore from ring dips.
B. 145-155-165
+
11:48
1st set of hspu all 3’s
2nd set 6-6-6-6-4-2
+ complete
A. Front squats. Knee is bothering me. Stopped at 295#
B. 7mins and some change. Tj was flying. Hard to hang with him.
C. Complete.
This has been a rough week since work is mandating overtime and my back was nagging me. Just went for a run on Tuesday and missed the rest of week. It feels much better today (Saturday) as I sit here at work all weekend.
Did this last night.
Worked on some strict muscle ups and slow to inverted and back on the rings, but kept it minimal.
Dumbell Bulgarian split squats subbed for front squats.
70 per hand x 5
75 per hand x 5
80 per hand x 5
Workout took 10:30.