A.
Muscle Ups x 3-6 reps
Double Unders x 40-50 reps
Strict Toes-to-Bar x 8-10 reps
B.
Every 90 seconds for 15 minutes (10 sets)
Snatch x 1 rep
C.
For time:
1000m row
then…
21-15-9
Kettlebell Swing (32/24 kg)
Box Jump (30/24 in)
A: Complete
ReplyDelete* Muscle ups are continuing to get better. Have to keep reminding myself of my gaze to be successful... Hit 3 sets of 40 DU unbroken so that was pleasing... the strict toes to bar were ripping my bicep up for some reason lol
B: 135, 45, 55, 65, 75, 85, 95, 205, 215x, 215 PR! ... tried 225 a couple times but missed.
* Lighter snatches are more difficult to concentrate on. I still think it's just me needing those couple reps to shake off the cob webs before I can get comfortable... Hit my PR today though so that was exciting! 225 is coming soon I can feel it!.
C: 7:50
* The row felt fine. I was just trying to keep it steady so I could transition straight to the swings. I hit all the swings unbroken which was good and I kept a good pace on the jumps. I tried to take one breath on top of the box after each jump. I missed 2 jumps due to inaccuracy but I recovered quickly and didn't let it get to me.
A: Ive got the MU but have to fine tune my technique. Working on keeping my legs extended and not breaking at the knees to maximize power from the hips. Had some good reps today. All DU were unbroken today. Strict T2B were tough.
ReplyDeleteB:135,155,155,155,165,165.175,185,185,195(failed at the 195 a couple times today)
C: 9:17
the row was good. I finished at an average 500/split of 1:52 with a stroke rate of 19-21. I managed all KB swings unbroken and even though I feel like I kept a steady pace through the box jumps, it was a slow pace. Stepped off the box each rep and it just wore me down. Box jumps are a work in progress.
A. Threw in some bar muscle ups and strict pull ups
ReplyDeletemy first 2 sets of double unders were 50 unbroken the last set was was 38 then 12. 10 strict toes to bar felt good.
B. First 2 sets were 75, 85,85,95,95,95,95,95, 105, 3 attempts at 110# were failed. Would have been a PR. I was getting really close but It just wasnt happening. I am hoping to hit that PR soon
C. 800 m row, 24 in box, 40# kettle bell. 8:09 felt pretty good!