A. Front squat, 2-2-2-2 building to a tough double, 20X1; 2:00-3:00 rest
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Every :60 for 18:00 (6 sets of each):
1st: 1-5 ring or bar muscle-ups or 3-6 strict pull-ups
2nd: 2 hang squat cleans, moderate/tough up to 205/135
3rd: :30 Assault Bike or row @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
15 moderate reverse hypers
6/side single-arm unsupported bent-over DB rows, 4010
:30/side plank
Post result to comments.
AM
15:00 Assault Bike @ Z1
PM
3 rounds not for time:
12/side DB retractions
12/side DB protractions
12/side sleeper stretch against wall
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A1. Single-arm KB front rack squats, 3 x 16 (switch arms @ 8), 2010; :60 rest
A2. Single-leg band good mornings, 3 x 12, 4010; :30 between legs, :60 rest
B1. Ring dips, 3 x 5, 3111; :90 rest
B2. Strict fat bar pull-ups, 3 x 6, 4010; :90 rest
C1. Lying DB tricep extension, 3 x 6 @ 45/hand, 3010; :30 rest
C2. Concentration curls, 3 x 6/side @ 45, 3010; :30 rest
C3. Standing calf raises, 3 x 15/side, 21X0; :30 rest
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walk out to tracks and back
A. 295-315-345-365-385(1)
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3 muscle ups
Held bike at 65rpms
2 squat cleans 205#
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Complete.
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Did a little pump session with Tj.