Friday
Forearm Prep
3 sets
10 controlled PVC Rotations
10 Flexion/Extensions w/ 2.5# plate
10 Side to Side w/ 2.5# plate
+
A1. Half-kneeling Landmine Press @ 20X2, 3 x 8-10/arm, rest 30 sec b/w arms
A2. Uneven Towel Pull-Ups @ 30X1, 3 x 4-5/side, rest 90 sec (grip towel about 3-4” different in height)
+
Towel Ring Swing Drill- 2 x 8-10 swings- https://www.youtube.com/watch?v=g5FOnDXeNuE
30 sec AMRAP Muscle Ups
+
10 min EMOM of 50% reps of Muscle Ups
+
5 sets on 3 min running clock
10 Chest to Bar Pull Ups
15 Wallball, 20#
20 Burpees
A1. 35# done
A2. 5 per side done
Drill done... got some work to do here....
MUs 6
Emom 3 MUs done
Round 1
Round 5
Round 10
metcon
1) 2:13
2) 2:19
3) 2:11
4) 2:53
5) 2:43
Used a target for the WB... round 4-5 I was having a hard time figuring where to set my feet. Kept air balling it or missing the target on the way upend not getting a bounce away from the rig. I rather use a wall. Lol!
No comments:
Post a Comment