7am: 1.5 hours beach vb lesson (skills + drills)*
1pm:
A. = 75kg … 165#, a 10 pound PR!!!
Take 15 minutes to build to today’s heavy Power Jerk
B. = 10:01
For time:
25 Shoulder to Overhead (75#)
5 Muscle-Ups SUB ring dips + c2b pullups
20 Shoulder to Overhead
4 Muscle-Ups SUB
15 Shoulder to Overhead
3 Muscle-Ups SUB
10 Shoulder to Overhead
2 Muscle-Ups SUB
5 Shoulder to Overhead
1 Muscle-Up SUB
C.
Back Squat
*Set 1 – 6 reps @ 70% = 80kg (176#)
*Set 2 – 4 reps @ 80% = 93kg (205#)
*Set 3 – 2 reps @ 90% = 104kg (229#)
*Set 4 – Max Reps @ 85% = 98kg (216#), 9 reps
Rest 2 minutes between sets.
D.
Complete as many rounds and reps as possible in 8 minutes of: = 8+4
5 Pull-Ups
10 Push-Ups
15 Air Squats
*6 hrs sleep, felt disjointed
**no hammy pain!