1. 10 skin the cats (stay very tight)
2. every 40-seconds x 10 sets -- 2 strict muscle ups
3. 10-minutes to work to a 1rm fat bar deadlift w/ 10-second pull
4. amrap 7:00 of: 5 deadlifts (315), 10 box jump overs (30), 100ft shuttle (4x 25ft)
5. death by: clapping kip + bar MU
6. assault bike
5-minute warm up
6 sets of: 2:00 gear 1, 1:00 gear 4
5-minute cool down
Results:
1. done
2. done
3. 260
4. 7 rounds
5. stopped after 5
6. done (gear 1 = 52-55, gear 4 = 72-75)
Notes:
-- the 10-second pull on the fat bar got tough to hang on and lock out at the last weight. really had to fight to lock it out once the grip was pretty smoked.
-- strict MU went well. was able to hold 2 the whole time. just need to keep focusing on staying tight with those.
-- amrap was pretty tough. step down on the box jumps. not willing to risk any injury bounding those.
-- assault bike later in the evening went well. just some good work to fire up the legs and lungs.
No comments:
Post a Comment