151017

Saturday

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

Completed 3/6 complexes. Weak at maintaining false grip. Will get it. 

B. Seated Barbell Z-Press @ 30X3, 4 x 8-10 reps, rest as needed

115, 115, 115x7, 105x7, 105x6. 

Will make sure to start better next time. Underestimated how rough that would get. Ha 

C. Front Rack Reverse Lunge off 45# plate, 5 x 6-8/leg, rest 60 sec b/w legs

205, 215, 225, 235, 245

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(separate session if possible)

3 sets

Row 500m @ 1:48/500m

12 toes to bar b/w towel in feet

15 Snatches, 75#

7 Burpee Box Jump Overs, 30”

rest 60 sec b/w sets

3:23, 3:49, 3:46. Wiped out on box on second round. :-/

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3 sets

Row 500m @ 1:48/500m

12 CTB

20 DB Thrusters, 25#/H

60 Double Unders

rest 60 sec b/w sets

4:05, 4:41, 4:52

Chest to bars were not solid. Gotta get better under fatigue. 

Pretty tough breathing in afternoon session. Was tough day for me today. Didn't have much pep, but pushed through. 

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Triple under practice

Best set of 10 was 27-28 secs