Sat 10-19-2013
AM
45 min AD Z1 - every 5 min, 3 muscle-ups
ok. did at home/garage where the rings are on a really short strap due to ceiling height.
PM
A. Squat snatch - build to a max off blocks 145# (150xx)
45 min AD Z1 - every 5 min, 3 muscle-ups
ok. did at home/garage where the rings are on a really short strap due to ceiling height.
PM
A. Squat snatch - build to a max off blocks 145# (150xx)
B. Clean and jerk 78%x3 EMOM for 6 min 170#
video here: http://www.youtube.com/watch?v=Ht58z6w4dd0
+
4 rounds for time:
3 squat cleans 155#
4 rounds for time:
3 squat cleans 155#
7 strict CTB chin ups -- hard to "close" these wthout hip/kip movement at the top
30m handstand walk
17:01
video:
30m handstand walk
17:01
video:
+
3 rounds for time:
6 med ball over shoulder heavy
4 handstand walks
25 ub double unders
3:25
6 med ball over shoulder heavy
4 handstand walks
25 ub double unders
3:25
video:
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