10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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Every 2:00 for 12:00 (6 sets):
2 touch-and-go squat snatches starting moderate and building to a tough double
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Every 2:00 for 12:00 (6 sets):
2 squat cleans starting moderate and building to a tough double
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Not for time:
55 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:40 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, 3 x 16; :90 rest
B2. DB deadlift, 3 x 15 @ 100, 3010; :90 rest
C1. Single-leg KB knee extensions, 3 x 8-12, 2011; :90 rest
C2. Weighted hip extensions, 3 x 6-10, 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
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walk out to tracks and back
Complete
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155-185-205-225(1)-205-215(1)
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225-245-265-285-300-315. All doubles were done all as singles and reset.
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Complete
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Only able to do 2 rounds. Had to leave. Each round was 83-85rpm
BMU and pistol practice
A. 95-105-110-115-120 (missed the 2nd one) 120 got both.
B. 115-125-135-145-155-165
+ 55 strict pull ups
+ 3 sets of :40 assault bike sprints