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 6-8/arm, rest 30 sec b/w arms

A2. Rope Climb Legless, 4 x 1 rep, rest 90 sec

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

30 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

12 Chest to Bar Pull Ups

15 DB Thrusters, 25#/H

12 Box Jump Overs, 30”

Fore arm prep done

A1. 45# all sets of 6. Those extra 10 # made it extra rough.
A2. Done

Towel swings done.

:30 secs -7.   May have gotten 8 but the towel flew out of my feet and it threw me off.

Emom 4,3,3,3,3,3,3,3,3,3

Metcon
1) 1:40
2) 1:41
3) 1:40
4) 1:35
5) 1:50

CTB and thrusters all UB but the real difference was those box jump overs felt better today than last week.