Friday

W3
Friday
5 min Strict Muscle Ups **if you can’t get any, do negatives focusing on controlling the transition as much as possible.  Video one of these if possible
+
A1. Push Press @ 30X3, 4-6 reps x 4, rest 1 min
A2. Strict CTB Pull Ups @ 20X0, 3-5 reps x 4, rest 1 min **add weight if possible
B. Power Snatch, build to 3RM TnG
C. Power Snatch, 1/min for 8 min @ above weight
+
Row 5 min @ 130-150 HR
Bike 5 min @ 130-150 HR
Run 5 min @ 130-150 HR

Strict Muscle Ups
My attempts:
https://www.youtube.com/watch?v=JOwH9tYcib0
https://www.youtube.com/watch?v=HGaTnm7avb0
https://www.youtube.com/watch?v=dZqkJpU2NYU

Negatives:
https://www.youtube.com/watch?v=7qs0TnnhOmM
https://www.youtube.com/watch?v=emnZ1WAlHVE
Didn't feel like I was getting a good negative, so I moved to the low rings to work on it.
https://www.youtube.com/watch?v=HGBPodQkez0



A1. Done - Started at 135# and worked up to 195#
A2. Done - Didn't add weight

B. Snatch felt good. Worked up to 205#
C. Done @ 205#

Row/Bike/Run - Done