Friday 10/16

Friday
10 min Practice Ring Swings w/ Towel & hollow rocks https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill
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Strict Muscle Ups- 5 min attempts
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A. Strict Lean Away CTB Pull Ups @ 30X1, 4 x 4-6 reps, 2 min **add weight vest if possible
B. 3 Bar MU’s + 4 CTB Pull Ups + 6 Pull Ups, 4 sets, rest as needed to get unbroken
C1. Incline Bench Press @ 20X1, 4 x 2-3 reps, rest 20 sec
C2. Ring Push Ups @ 20X!, 4 x 8-10 reps, rest 3 min
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AMRAP Strict HSPU’s
rest 60 sec
# of reps from AMRAP for time:
rest 60 sec
# of reps from AMRAP for time:
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Row 150m MAX EFFORT, rest 2-3 min x 5

MU practice done. 

Got 2 s.Muscle ups 

A. Done - did last set with 15lb vest. wasn't able to get c2b though. 

 

B. Done - This is kinda fun. 

C1. Done - 185/215/235/255 failed 2nd rep. 

C2. Done 

AMRAP: 

22 reps 

2:09

4:52