Friday

Forearm Prep

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

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A1. Half-kneeling Landmine Press @ 20X2, 4 x 8-10/arm, rest 30 sec b/w arms

A2. Uneven Towel Pull-Ups @ 30X1, 4 x 4-5/side, rest 90 sec (grip towel about 3-4” different in height)

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Towel Ring Swing Drill- 2 x 8-10 swings- https://www.youtube.com/watch?v=g5FOnDXeNuE

35 sec AMRAP Muscle Ups **not bad last week, just try to stay more hollow and not let feet get so high up, they should not get above ring height.  **try keeping towel between feet during actual reps

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10 min EMOM of 50% reps of Muscle Ups

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5 sets on 3 min running clock

10 Chest to Bar Pull Ups

15 Wallball, 20#

20 Box Jump Overs, 24”

A. Fore arm prep done

A1. 35# all 10s

A2. All sets of 4. Left forearm was struggling today.

Towel swings done. Need to work on the hollow position more.

:35 sec MUs 8

4,4,4,4,3+1, 3, 2+2, 1+1+1, 1+1+1, 2

35 total.

This metcon crushed me.

1) 2:09

2) 2:17

3) 17 box jump overs

4) 16 box jump overs

5) 14 box jump overs.

Heart rate exploded and it just would not come back down.