10:00 ring muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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On a single 20:00 clock that starts @ warm-up, establish the following in order:
5 rep tough touch-and-go squat snatch
5 rep tough touch-and-go squat clean
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Not for time:
65 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:50 Assault Bike @ 95-97% effort
Post results to comments.
AM
15:00 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 w/front foot elevated, 3 x 16; :90 rest
B2. Romanian deadlift, 3 x 8-10, 3010; :90 rest
C1. Single-leg KB knee extensions, 3 x 8, 2011; :90 rest
C2. Weighted hip extensions, 3 x 6 @ 25, 2012; :90 rest
D1. Unsupported DB row, 3 x 6, 4010; :60 rest
D2. DB floor press, 3 x 6, 3010; :60 rest
E1. Seated calf raises, 2 x 15, 2010; :60 rest
E2. Glute-ham sit-ups, 2 x 15, 2020; :60 rest
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walk out to tracks and back
Pistol and mu progressions – still sore from ring dips last Thursday
20:00 to establish 5 reps
SS- 115
SC- 145
+ 65 pull ups
+ 3 sets of :50 assault bike sprints