AM
A. 1:53 lowest/1:56 highest. Most were 1:53
B. 187
C. Done at 99-121
Gymnastics add on
A. On rings. Weighted c2rings x 2 drop DB. Max strict ring pull-ups as high as u can
18#+6
18#+5
18#+5
18#+4
18#+4
B. Reverse Tabata ring support – external hold on rings is target: done. Last two sets hard but doable.
C. Hard aerobic effort
2k row: 8:15
1k ski erg: 4:51
13:13 total time
Then
PM
A. 165
B. Ended at 242. Saving back still. It’s better but tender. Just putting heavy weight under me.
C. 19:18 total time. Part a (with ten mus) 9:58. Part b 4:20. I think my gymnastics am killed my muscle ups. But all for good reason.
CAP
A. 500m Row x 8; rest 3 min between ; -:1 from last weeks splits is goal. Again, this is a LONG progression. Be smart about the % output you are displaying here.
B. Split Jerk 3RM + 2×3@90%
C. Clean Grip Overhead Walk x 30’ at slow steady pace; utilizing the position overhead and working stability
pm:
A. Push Press 3RM + 2×3@90%
B. Back SqT Cluster 1.1.1; rest :15 between cluster reps; shooting for HIGHER than your 3RM is the goal with something like this.
C. running clock
25 strict hspu
15 muscle ups
10 thrusters (185/123)
rest 5 min
5 rds
5 front squats 185/123
10 bar lateral burpees