STRENGTH
A1. Push Press, 5-5-5-5, rest 15 seconds
A2. Muscle Up, AMRAP(-2) x 4 sets, rest ~90 seconds
Notes: Increase weight each set, work up to a moderate/heavy set of 5. A1 and A2 are supersets – do a set of A1, rest 15 seconds, then do a max set of muscle ups stopping a couple reps shy of failure. Rest 90 seconds and repeat. Scale Muscle ups to transitions, muscle up negatives, or sets of strict pull-ups or some pull-up variation.
WOD
Level 1
3 Rounds for Time:
- Hang Power Clean x 15
- Push Press x 15
- Burpee x 15
Level 2
3 Rounds for Time:
- Hang Power Clean (95/65) x 15
- Shoulder to Overhead (95/65) x 15
- Lateral Bar Burpee x 15
PP: 55, 65, 75, 85
MU: 5 supine RRs per set
WOD: 8:57 Rx
55, 65, 75, 85
WOD- 9:00 rx
Did WOD at gym at work.
PP: 135, 145, 155, 165 (failed on 5th rep)
WOD: 10:38 rx
up to 155#
5:56
to 155
5 mus
6:37
6:52@ #111
6:26 rx
Strength: 85, 95, 105, 115# and 4 strict pull ups/round
WOD: 8:44@85#
strength: PP 65, 70, 75, 85#, ring rows w/ feet on box: 4, 4, 3, 3
WOD: 8:55rx