1) Jerk Grip OHS -- Warm up to 70% of last weeks 3RM and complete 5x5 - If you can try a squat jerk into the first rep.
2) 500m Row
10 Muscle-Ups
250m Ski
20 Pull-Ups
250m Ski
20 Pull-Ups
250m Ski
10 Muscle-Ups
500m Row
3) Tabata Double Unders -- Every break = 1 penalty. At the end of the Tabata calculate up your penalties and complete 10 Burpees per Penalty.
Extra Class Work:
EMOM10 - 2-5 Muscle-Ups -- Whatever you can do or maintain for the entire ten minutes. Does not need to be unbroken, but complete the same number each minute.
Attempted 1 mu every 30 seconds for 10 mins = 14/20
ReplyDelete1. Did 3 sets at 115 and the final two at 135. These felt good today. Probably could have done 155
ReplyDelete2. 14:58
3. 30 burpee penalty
1) 5 sets @ 95 -- Felt awful, I suck at these, maybe one day my knees and shoulders wont feel like someone is driving a pick axe into them for these.
ReplyDelete2) 12:11 -- MU were 6/4, and 4/3/3 - PU were 20 UB each round - Rows were 1:43, 1:54.
3) 32 UB every round, no misses.
Done on Thursday 4/24
ReplyDelete1) done at 125#, able to squat jerk all but the first set. Got easier as I went along
2) 16:13-- MU were 3/3/2/2 (started out not feeling great) and 2/1/2/1/1/1/2- Pull ups were 12/8 each. Rows were 1:58 and 1:55 (I went out really fast on that last row and almost died). Triceps were really tired before starting....I blame the long push up/wb workout yesterday
3) 3 rounds no misses-stopped because had wierd sharp pain in left knee (but that only hurt with jumping)