Train like it's the open
1. Not for time
3 Rounds
Bar muscle ups x 5-7 reps
(working on smooth, efficient rhythm and mechanics)
Nose-to-Wall Handstand Hold x 60-90 seconds
Double-Unders x 40-50 reps
2. 3-Position Snatch
1-1-1-1-1
(high hang, mid-thigh, floor)Rest as needed
3. 3 rounds each for time
165 lb Power Snatch x 4 reps165 lb Overhead Squat x 8 reps
6" Deficit Handstand Push-Ups x 12 reps
Rest 2 minutes
4. For time
Row 1000 Meters25 Burpees Over Erg
20 Alternating Pistols
15 Burpees Over Erg
10 Alternating Pistols
1. done
ReplyDelete2. 135x3, 165x2
3. Modified to 6 HSPU at 3" deficit
3:00, 2:45, 2:04
1. No way to do bar muscle ups so did ring dips 8 reps, nose to wall, DUs getting better. 3 rds done.
ReplyDelete2. Kept weight low to keep form good 55#. Struggle with high hang at more weight.
3. 55# to work on speed thru middle and OHS form! HSPU not deficit with plate n abmat. 1:57, 2:26, 1:36
4. Run instead of row n pistols off of box 15:39
1. Done (3 consecutive BMU, PR)
ReplyDelete2. 95-95F (floor)-95-95-95
3. 2:17 (4"), 1:58 (2"), 2:56 (2") @ 105
4. DND, might make up