April 1st, 2016

A. Three sets, not for time, of:
Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Freestanding Hold x 20-30 seconds (use assistance if needed)
Strict Toes to Bar x 5-8 reps @ 3111

B. Every 90 seconds, for 15 minutes (10 sets):
Snatch w/No Hook-Grip and No Foot Movement x 1 rep @60-75% of 1-RM

C. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1-2 reps @ 70-80% of 1-RM
*Technique focus here; no press-outs

D. Three sets @85-90%:
50/40 Calorie Row
Rest 1:1

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9 Comments

  1. A. ✅
    B. 105×5 115×5 took a bit to adjust myself to these, over they felt good.
    C. 175×5, 195×5 not a bad jerk day. Shoulder felt okay! Lol
    D. 40cal, 50 cals x2.. thanks for the push Alanna.

    Liked by 1 person

    Reply

  2. Today was a fun Phriday. Jorts and all.

    Kept it fun today.

    Won a bet with Josh for hitting 10 UB MU 😎

    A. Complete
    B. Up to 155
    C. 195
    D. 50 cals all around 2:30

    Fun time did a lot of dumb stuff. Friday vibez tho.

    Liked by 3 people

    Reply

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