Take 15 minutes
Then 5 rounds work up to a heavy
Then AMRAP in 20 minutes
Results: Hip Thrusts 95-135-160-185-200lbs. Metcon 4 rounds plus 10 reps.
EMOM for 10 minutes
Then take 10 minutes to work up to a heavy
Then every 2 minutes for 10 minutes
Then 2 rounds for time, rest 3 minutes between rounds
Results: 3RM Power Clean 95-135-160lbs. Used 135lbs for the E2MOM Power Cleans, 80lbs for the Hang Power Cleans. Metcon 2:34 and 3:15.
Take 15 minutes and try this out
Then 5 rounds of
Then 6 rounds for time
Then accumulate 50 reps for
Results: First part was ugly. Completed about 6 reps. jumping Muscle Ups worked fine. Metcon 13:53.
Take 5 rounds to work up to a heavy complex of
Then AMRAP in 15 minutes of
Results: Complex 95-105-115-120-125lbs. Metcon 7 rounds even (pushed hard the last round).
Still focused on getting a strict bar muscle up so before going on a hike today thought I would throw in some extra pullup work.
Accumulate 2 minutes of breaking as needed or after you lose balance…
Then 5 rounds of
Then 5 rounds of
For this, do an L-Sit Pullup, at the bottom of the rep do the flutter kicks, another pullup, etc.
Then EMOM for 5 minutes
Results: Frog Stands – quite happy I was able to get in 4 x 20 seconds unbroken over the 2 minutes and had to only stop due to fatigue, not from losing balance. Chest to Bar Pullups – Was hitting the top half of my Pecs so not bad, focus on pulling elbows back at the top. Otherwise the rest was uneventful.