Get outside!
All Phases:
A. amrap 25
1 strict muscle up (go weighted if have the ability to) + 2 muscle ups + 3 rings dips * should be unbroken each time.
3 strict deficit hspu (you choose height)
5 box jumps (40/32)
7 GHD Sit-ups
B. Weighted Ring Rows 5×5; ascending – NO HIPS, straight as a board and feet up, hip height etc
C. Emom x 7 x 3 tng power cleans @70-75%
D. Ski Erg – 1k TT
1k
1:47/500m
3:44.1
44 s/m
Metcon
11 full + mu complex + HSPU + 2 BJ
Emom done at 220 lb
Ring rows done
AMRAP25
10 rounds + 1complex
Deficit at 3″
(Rounds 1-6 RX, all other done 3MU+3dip)
Cleans done at 200#
Rows later.
A. 10+ 9 (first 3 rounds 1 strict MU+2 MU+3 ring dips/ rest were 3 MU+3 ring dips)
B. 10/15/20/25/30
C. Done at 63kg
D. 4:24
In Lake Tahoe for the week at roughly 7000ft elevation woof
-Made up bike sprints from yesterday
– 10 rounds plus 1 complex and 1 hspu
(Deficit at 2 rogue 45# bumpers with abmat)
– power cleans done 225#
– ring rows done
– 10 minutes on rower 30/30 bc no ski erg here
Feel like I’m wearing an elevation mask 24/7 and the air is dry here. Gonna take some adjusting but I’ll be better for it.
A. EMOM x 7 x 3 TnG Power Cleans @ 75%
63kg/168lbs – felt good
B. AMRAP 25
Had to replace strict muscle up with kipping
Rounds: 9 + 7
C. Weighted Ring Rows 5×5; ascending
10/15/20/25/30
D. Ski Erg – 1k TT
4:18
A. 25 min AMRAP
2 muscle up makes + 3 strict ring dips
2 muscle up attempts + 3 strict ring dips
3 strict banded MU + 3 strict dips
(all my rounds fell in one of those scales)
3 strict HSPU to 1 abmat
3 x 38″ box jump (max 5 attempts per round)
7 GHD sit-ups
7 rounds – really good workout for me because all those gymnastic movements are a huge weakness. And the box is taller than me.
B. 5×5 weighted horizontal ring rows w/ 18# vest on
C. 7 min EMOM 3tng power cleans @ 70% (205#) did first set @ 185#