5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
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A. Squat snatch, build quickly to a single @ 80-90% 1RM
B. 1-arm DB rows, 3 x 4-6/side, no tempo; :45 between sides
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10:00 @ easy effort – save the intensity for the prowler:
10 CTB pull-ups
15 wall balls, 30/20 to 10
200m run
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2 sets:
:50 prowler sprint outside
5:10 walk rest
Post results to comments.
AM
20:00 Assault Bike @ Z1
PM
Every 3:00 for 10 sets:
pole-to-pole (80 Glenn steps) prowler push @ 90
complete
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A. worked up to a nice 235# left shoulder little tight
B. 100-100-112# (figure it out)
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complete
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Completed shirtless