151003

Saturday

A. 1 Strict Muscle Up + 2 Muscle Ups + 3 Ring Dips + 10 sec Support hold w/ good external rotation- 1 complex/2 min for 6 sets

Complete. 

B. Seated DB Z-Press @ 30X3, 3 x 8-10 reps, rest as needed

40 across. 10 each time. Progressively got tougher. Great work. Getting better control of keeping rib cage down. 

C. Front Rack Reverse Lunge off 45# plate, 4 x 8-10/leg, rest 60 sec b/w legs

(Crossed arms for wrist.)

155, 185, 195,  205.   

 Great session. 

P.M.

(separate session if possible)

3 sets

Row 1000m @ 1:53/500m

10 toes to bar b/w towel in feet

35 Double Unders

rest 60 sec b/w sets

4:32, 4:33, 4:49

Row avgs were: 1:51.4, 1:51.4, 1:52.2

Towel came out on first set. 

Last two sets were clean. 

+

3 sets

Row 1000m @ 1:53/500m

10 CTB w/ towel in feet

10 Burpees

rest 60 sec b/w sets

4:39, 4:53, 4:50

Row avgs were: 1:52.8, 1:53.1, 1:53.7

Did paceboat on this set. Think I do better without. Ha. 

Was very tough to keep towel in on CTB. More so than other movements.