Evening Session
1. Assault Bike
5-minute warm up
6 rounds:
3-minutes @ gear 3 (66-70rpm)
1-minute @ gear 0 (just move)
5-minute cool down
2. 9-minutes to build to a 4-RM front squat
3. 3x4 front squat @ 85% of part 2
4. 3x8 perfect, tight hollow-arch swings (on the rings)
5. for time:
1-2-3-4-5-6-7-6-5-4-3-2-1
unbroken ring muscle ups
Results:
1. done (66-67 for most of the gear 3 intervals)
2. 355
3. done @ 300
4. done
5. 13:24 (ouch)
Notes:
-- assault bike work was good -- tried to just stay focused on one 3-minute interval at a time, just breathe and work. the rpm's were pretty hard but nothing where I didn't think I could sustain it throughout.
-- front squats hit the goal. wanted 355 and hit that. was a tough set, knees came in on that 4th rep for sure but pressed them back to good position and never hit a stalling point throughout the rep.
-- muscle up workout was tough -- shoulders were blown up. need to keep working on those plus the combo with double unders just always gives me fits. double unders need to stay more relaxed.
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