A.
3 sets of:
Front Squat x 4-5 reps @ 4111
-Rest 3 min.
B.
For time:
8/6 Muscle-Ups
12 Power Cleans (155/115 lb.)
16 Front Squats (155/115 lb.)
20 Alternating Dumbell Snatches (55/35 lb.)
16 Overhead Squats (135/95 lb.)
12 Power Snatches (135/95 lb.)
8/6 Muscle-Ups
8/6 Muscle-Ups
12 Power Cleans (155/115 lb.)
16 Front Squats (155/115 lb.)
20 Alternating Dumbell Snatches (55/35 lb.)
16 Overhead Squats (135/95 lb.)
12 Power Snatches (135/95 lb.)
8/6 Muscle-Ups
A: 135, 185, "" (we did the last 2 sets in unison like some synchronized lifters!)
ReplyDeleteB: 16:06
- I'm not gonna lie, I was a little worried I wouldn't be able to finish this workout because of the muscle ups, but I was able to hit singles with not too much rest in between and only 3 or 4 missed reps total!!
- The barbell section was good because I love movin weight! Cycled the first 11 cleans, 5-10 sec rest, threw the last clean up into a cross arm front squat stance, cycled all 16 front squats with minimal rest. Hit the snatches unbroken. On the OHS I hit 5-5-6 and then hit quick singles on the all the snatches before hitting the last set of muscle ups. I am pleased with my progress on my negative elements. Just gotta keep pushing and get this wrist better some freakin day!!