A. Hang squat snatch from below the knees, 4-6 x 2 moderate/fast; begin a set every :90
B. Back squats, 3-2-1-1, 20X1; 2:30 rest
C. Weighted strict pronated pull-up, build quickly to a heavy single
+
5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-5 muscle-ups – strict if kipping is easy
10-15m handstand walk or :30 tripod headstand hold
.5 mile Assault Bike
+
3 sets not for time:
15 light reverse hypers
:30 L-sit accumulation
Post results to comments.
A. Did 2 sets at 185#. CAlled it. Left shoulder is tight from Friday. My god.
B. 355-375-400-425#
C. 115#
D. Complete. 2 muscle ups each round.
+
Complete.
A. 4 sets of 2 below the knee hang squat snatch @ 120#
B. Back Squat 3-2-1-1, 205-215-225-235
C. 1 rep weighted pronated pull up- 30#
+5 rounds
Got 2 muscle ups the 1st round, 1 the 2nd, then none.
10m hand stand walk
.5 mile on assault bike
A. 4 sets of 2 below the knee hang @ 75# nothing feels good.
B. 3-2-1-1 115/125/145/145
C. 30#
+5
1 muscle up in each round
did 8-10 kipping hspu instead
.5 assault
tried to walk on hands after- did not succeed
3 sets banded good mornings/ L sits
A. 6 sets at 165# Hands are recovering from a tear and I was using one of the barbells with no knurling, so I used straps for these.
B. 315, 325, 335, 355. Felt good.
C. 52# but I thought it was chest to bar.
5 muscle ups each round and 15 m handstand walks. First three rounds of MU’s unbroken, then 4 and 1, then 3 and 2. The handstand walks made the muscle ups hard and vice versa.