A. Gymnastics add on
A. Weird grip towel pull-ups. One hand high one hand low. 8×3 each arm alternating grip
B. Muscle up every :25. Did 11, took doubles rest for “12” as the last one was a struggle and finished with two good reps
C. 3×20 banded biceps curls
PM first
Then AM
B.
A. Push Jerk – 5RM + 2×5@90%: 178 for 4
B. Back SqT – 5RM + 2×5@90%: 120kg(264)
C. Strict Press – 5RM + 2×5@90%: 45kg
*did drops as written.
pm:
A. 4 rds
3 clean and jerk @153
6 box jumps (30)
12 KB Front Rack Lunges (alt) so 6 each leg (53’s)
24 HSPU (opens standards)
19:51