10:00 ring muscle-up and/or DH2I practice – nothing fatigued…
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On a single 18:00 clock that starts @ warm-up, establish the following in order:
3 rep moderate touch-and-go squat snatch
3 rep moderate thruster (from ground)
3 rep moderate touch-and-go squat clean
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AMRAP in 5:00:
Strict CTB pull-ups
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Every 7:00 for 3 sets:
:60 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. Good mornings, 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. Axle Pendlay row, 3 x 6, 4010; :60 rest
D2. Axle 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
A. Complete.
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Dealing with knee pains.
3 rounds nft
3 heavy good mornings.
15-20 sit-ups weighted.
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80-81-82 Cals
10:00 EMOM of 1 muscle up 10/10
Sets of 3 in 18:00
SS 115
Thruster 145
SC 155
24 ctb all supinated
+ 3 sets – 75,74,74