A. Front SqT – 7×3 @ above 70%
A2. CG Pull x 1 @102% of your max clean x 7
A3. Triple fwd Bounding x 7 ; rest 2:00-2:30 before FS next set
B. 10.8.6.4.2
Power Clean 225/148
Burpee box Jump overs (30/24)
Rest / Recover
C. Weighted Strict Muscle Up – 1RM
D. 3 rds – NFT
15 barbell curls
20 banded scap squeezes – slow controlled
25 reverse hyper @25% or 15-20 barbell good mornings – think round upper to lower just barbell here
50 UB double unders
A) 125kg FS/158kg Clean pull (felt heavier than it should have)
B) 5:47
C) Could barely do a strict muscle up today so just did a few of those
A1. EMOM upladder Frt Sqt (makeup from Wed) 225#-285#
A2. 275# weight isn’t heavy, technique is poop
A3. Bounds, 30″-36″-40″
B. Scaled to 200#, 8:30
C. No rings so did weighted neutral grip pull-up+weighted dip combo. Worked to 55#
D. Complete
A: 7rnds:
A1: FSx3x205
A2: CleanPull 275
A3: Bounding 3×30″
B. 10,8,6,4,2: P.Clean @215, 32″ BurpBJ: 10:05
C. Strict MU practice. ~10 reps. 2 attempts +10 failed
D. accessory: done (nice to have time to do this for a change).
A1. 295
A2. 350
A3. 25″ 34″ 38″ I think
B. 9:59
C. 1 strict, then worked upto 20 lbs kup
D. Done
E. Grabbed rope 1 try
Front squats
275-285-295-315-325 x 3
Clean pulls
330#
Triple bounding
= done
Metcon:
6:05
Strict MU
= 40#
Accessory
= done
A- done
245/250/255/260/265/270/275
325 pull
bounding done
B- This metcon made me feel really not fit. heavy barbell in high reps crushed me
9:30
going to work some barbell cycling with heavy power cleans to fix that
C- worked up to 10# on MU then did that for emotm 5 minutes 1 per minute
D- done