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Saturday- DE UB + Skill UB P.M. Aerobic

A. Standing Press, 8 x 5/min **keep speed high verses heavy/grinding reps

137 across

B. Banded Strict Pull-Ups, 10 x 4/5/min **trying to get CTB every time. **alternate b/w 4 & 5 each min  https://www.youtube.com/watch?v=BJ2Ff9vzJwc

Complete. Got CTB first 2-3min, pull-ups after that. 

C. Strict Muscle Up, 1/30 sec for 8 min **tape or where gloves

Complete. 

D1. L-Sit Rope Climb up and down, 5 x 1 reps, rest 30 sec

D2. HS Walk, 5 x 70’ Unbroken, rest 90 sec

Rope climbs took 12 secs, HS walks took ~30 secs each time. 

Total time 11:59 (rest included)

Big improvement here. HS walks were tough, caught myself a bunch. Ha. 

P.M.

5 sets @ Z2

Row 3 min

Bike 2 min

Ski 1 min

Box Jump step down, 24” 1 min

Row: 863m, 1:44.2

838, 1:47.3

822, 1:49.4

805, 1:51.8

801, 1:52.3

Bike: 31, 30, 28, 28, 27

Ski: 255-269m

Box: 23, 24, 23, 24, 25