A. Hang squat snatch from below the knees, build quickly to a moderate double, then add a bit from there for a moderate/tough single
B1. Front squat, 3-3-3-3, 40X1; :60 rest
B2. Strict rope pull-ups (3-6” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; :60 rest
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15:00-20:00 steady as skill work – focus is on efficiency/positions/breathing:
1-5 muscle-ups or transition practice – strict if kipping is easy
5-10 alternating pistols w/pause @ the bottom – weighted if these are easy
10-15 Assault Bike calories – hold even rpms throughout
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Crossover Symmetry or 100 band pull-aparts
Post results to comments.
A. Went for it all. Not today pig. Not today.
B1. 295-315-335
B2. Complete.
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Complete. Dead hangs.
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Complete.
A. Back squat, 5-5-5, 31X1; 3:00 rest
B. Natural knee extensions, 3 x 10, 41X1; 2:00 rest
C. Terminal knee extensions, 3 x 30/side; :30 between sides
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10 rounds easy:
1 deadhang to inverted w/controlled descent
10 alternating shrimp squats
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walk out to train tracks and back