A. Hang squat clean, build to a tough triple from below the knees
B. Front squat, 5-5-5, 20X1; 2:00-3:00 rest
+
Every :60 for 15:00 (5 sets of each):
1st: 1-5 unbroken muscle-ups or 1-2 rope climbs
2nd: 10 DB thrusters, moderate/tough
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
+
3 sets not for time:
15 light reverse hypers
4-6/side 1-arm DB rows, 4010 – note the tempo
:30/side plank
Post result to comments.
AM
15:00 Assault Bike @ Z1
PM
3 rounds not for time:
12/side DB scap retractions
12/side DB scap protractions
12/side sleeper stretch against wall
+
A1. Cyclist squats, 3 x 20, 2010; :60 rest
A2. Band good mornings, 3 x 10, 4010; :30 between legs, :60 rest
B1. Ring dip support w/hands turned out, 3 x :30 w/2 ring dips @ :15; :90 rest
B2. Ring pull-ups, 3 x 6, 4010; :90 rest
C1. Lying DB tricep extension, 2 x 10 @ 25/hand, 3010; :30 rest
C2. Concentration curls, 2 x 10/side @ 25, 3010; :30 rest
C3. Standing calf raises, 2 x 12/side, 21X0; :30 rest
+
walk out to tracks and back
A. 255-275-300-325
+
Complete.
(3) muscle per round.
+
Complete.
A. 135
B. 135, 145, 155
+ 4 rounds:
1 rope climb
10 DB thrusers w 20# dumbbells
:30 assault bike
+ 3 NFT complete
Did this on Thursday to make up.. took it easy.