AM
A. Muscle up: 2 every 1:30×5
B. Continue every :45 for singles x 10
C. Negative muscle ups x 5
D. 2:30 accumulate static handstand hold.
E. Eccentric DB SA bent over rows 4 sets of 6 reps at 30#
F. Behind the neck jerk: Working up doubles. 25:00 minutes. Climbing by 10#. Ended at 187 but felt press out. Went back down to 176 for a double. Ended with two sets of triples at 143.
PM
A. 30 thrusters (63#)
800m run
20 thrusters
1600m run
*all thrusters unbroken
1:57 for first 400m: average HR at 165
2:04 for second 400m: average HR at 171
:52 for 20 thrusters: average HR at 171
8:46 for final mile By the time I hit LAP on my watch. <yikes: average HR at 181
14:25 I think
Average HR: 165
Peak HR: 187