Decided to play catch up on some missed workouts.
3 min @ high consistent aerobic effort
1 Muscle Up
10 Walking Lunges
(5 rounds plus 1 muscle up)
3 min recovery
3 min @ high consistent aerobic effort
5 HSPU
15 Box Jumps, 20” *subbed SDHP w/ 65#
(5 rounds plus 5 hspu and 10 SDHP)
3 min @ high…
5 Pull Ups
5 Burpees
(5 rounds plus 5 pull ups)
3 min @ high…
5 Toes to Bar
10 Wall ball, 20#
(3 rounds plus 5 toes to bar)
This round wasn't very good. My shoulders were fatigued from doing 12.3 back to back days.
Also did Saturday's that I missed
A. Dead Lift- build to 85% 1RM quickly (drop from the top)
3 at 155 to warm up, 1 at 225, 1 at 315, and finished with 1 at 365 (rounded up)
B. Hang Squat Snatch.Snatch Balance- 1.1 x 4; 2 min (start hang snatch from a dead pause at mid thigh, focus on speed under the bar)
Did this set with 115. Felt ok getting under the bar, but shoulders were wobbly still.
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