Training
Skill:
-Muscle Up Transitions on Rings: 4x5, 90 sec rest
-Negative Pullups: 4x3, 2 min rest
Strength:
Technique work:
-Front Squat: 3x3 (45#)
-High Hang Squat Clean
Warm-up: 3x35 - 3x55 - 3x85
Work Set: 3x95 - 3x95 (failed) - 3x85 Very aggravated. Stacey made me drop back down to 85 because we're focusing on my drop down speed, and I'm not supposed to care about the #s on the bar. For a more accurate description of how this went, see next post.
-Front Squat
Warm-up: 3x85 - 3x105
Work Set: 3x115 - 3x105
Metcon:
30 wall ball buy-in (14#)
3 rounds:
200 m run
15 KB Swings (44#)
200 m run
10 no pushup burpees
Score: 11:16
Skill:
-Muscle Up Transitions on Rings: 4x5, 90 sec rest
-Negative Pullups: 4x3, 2 min rest
Strength:
Technique work:
-Front Squat: 3x3 (45#)
-High Hang Squat Clean
Warm-up: 3x35 - 3x55 - 3x85
Work Set: 3x95 - 3x95 (failed) - 3x85 Very aggravated. Stacey made me drop back down to 85 because we're focusing on my drop down speed, and I'm not supposed to care about the #s on the bar. For a more accurate description of how this went, see next post.
Warm-up: 3x85 - 3x105
Work Set: 3x115 - 3x105
Metcon:
30 wall ball buy-in (14#)
3 rounds:
200 m run
15 KB Swings (44#)
200 m run
10 no pushup burpees
Score: 11:16
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