Tuesday- BSQ Int + IGT
A. Back Squat @ 50X1, build to 10RM
+
3 sets @ high effort
12 Unbroken CTB Pull Ups
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
12 HSPU’s
Row 500m
rest 2 min b/w sets
+
3 rounds not for time:
3 Ring Muscle Ups
10 heavy DB Push Press
30 Unbroken Double Unders

A) 205#x10 strict tempo... hardest part was breathing. last 3 reps were rough not because legs were smoked, but because i was so out of breath.

12 Unbroken CTB Pull Ups
Run 400m

1) 2:12, slow run and had a no rep.
2)1:58, CTB were on point, and had an easier time running
3) 1:59, lost rhythm of butterflies on the last 2.

12 HSPU’s
Row 500m

1)2:20 HSPU no problem, 500m row hurt.
2)2:46 HSPU no problem, the row was really really rough, lactic acid build up in legs. felt a bit queasy.
3)2:37 HSPU no problem, just closed my eyes and found a pace that did not make me sick. first cold and dry night here in Houston, made it hard to breath.


3 Ring Muscle Ups
10 heavy DB Push Press
30 Unbroken Double Unders

worked on MU technique all 3 sets UB.

45# DB... not heavy enough, but the next size up we have at the box is 75#.

DUs, round 1 UB, round 2 missed at 28 then hit 30, round3 missed at 28 three times before hitting 30.