Training August 1-3

2nd

AM

For total time:

2 unbroken Muscle-ups x 15 sets

+

3 unbroken Strict HSPU x 12 sets

+

4 unbroken Strict Supinated Chin-ups x 9 sets

+

5 unbroken Strict Ring Dips x 6 sets

18:41.  Muscle-ups at 5:10. 30s to transition to HSPU wall and then back to rings after chins. Done with HSPU at 12:40. Fast work on both chins and dips. Muscle-ups done a tree branch that was bending. Definitely added some difficulty.  

PM

5 x 2 min minute uphill run @ 90%/ 3-4 min walk/jog down

complete. With a training partner. Little better output this time. 

August 1st

AM

A. Hang Squat Clean, build to 1RM - full pause @ knee caps

B. Front Squat @ 22X1, 1 tough rep x 5 sets, 3 min

C1. Barbell Walking Lunges @ 10X0, 10/leg x 3 sets, 0 sec

C2. Back Squat @ 10X0, 10 reps x 3 sets, 4 min - same load as C1. man-up, don't lose tempo on Back Squats

A. 265 PR. 

B. 255,265,265,275,275

C1. 105,115,125.   125 is starting point next time. Wasn't sure how to load this first time through. 

C2.  105,115,125

PM

Below Knee Muscle Snatch, 3-3-3-2-2-2-1-1-1, 1 min - build per set, only last few sets tough

+

3 sets ALL OUT:

15 DL @ 185lb

15 Burpees

Rest 6 x work time

+

Turkish Get-up tech work

MS 95,100,110,115,120,130,140,145,155,160. 

45s,42,41. Improved times is from smoother transition to burpees, not any more effort. 

35x3 per arm, 50x2 per arm.  70x1 per arm. Awkward DB with huge 25 lb plates on.