10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
+
Every 2:00 for 14:00 (7 sets):
1 squat snatch starting moderate and building to tough
+
Every 2:00 for 14:00 (7 sets):
1 squat clean starting moderate and building to tough
+
Not for time:
60 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
+
Every 6:00 for 3 sets:
:45 Assault Bike @ 95-97% effort
Post results to comments.
AM
16:00 Assault Bike @ Z1
PM
A1. Passive-to-active hang from bar, 3 x 12; :30 rest
A2. Overhead barbell shrugs, 3 x 12 @ 45; :30 rest
A3. Push-up w/scap push-up @ top, 3 x 12; :30 rest
A4. Sleeper stretch standing against wall, 3 x 12/side; 2:00 rest
B1. Alternating unweighted forward lunges, 3 x 16; :90 rest
B2. Double KB deadlift, 3 x 12 @ 70/hand, 3010; :90 rest
C1. Single-leg KB knee extensions, 3 x 8-12, 2011; :90 rest
C2. Weighted hip extensions, 3 x 8 @ 15, 2012; :90 rest
D1. Unsupported DB row, 2 x 8, 4010; :60 rest
D2. DB floor press, 2 x 8, 3010; :60 rest
E1. Seated calf raises, 2 x 15, 2010; :60 rest
E2. Glute-ham sit-ups, 2 x 15, 2020; :60 rest
+
walk out to tracks and back
10:00 work complete
95-100-105-110-115-120-125
115-125-135-145-155-165-175
+ 60 pull ups
+ 3 sets :45 sprints