10.29
A. Squat clean, build quickly to a single @ 205
B. Squat cleans, 3 x :30 @ 155; 2:30 rest - 9 reps each set
C. Butterfly CTB pull-up, 5:00-8:00 practice - somewhat better, still pulling into the bar though and messing up the rhythm...
then
4 sets for sustainable reps:
3:00 of
[2 muscle-ups + 4 handstand push-ups + 8 kettlebell swings @ 70]
:60 rest, pick up where you left off
2+ rounds each 3:00, finished with 10+6 reps
then
3 sets
400m run @ high aerobic effort
:90 walk rest
1:25
1:24
1:27
Fell off on the last one...this was tough for me, I don't like to run! Haha
A. Squat clean, build quickly to a single @ 205
B. Squat cleans, 3 x :30 @ 155; 2:30 rest - 9 reps each set
C. Butterfly CTB pull-up, 5:00-8:00 practice - somewhat better, still pulling into the bar though and messing up the rhythm...
then
4 sets for sustainable reps:
3:00 of
[2 muscle-ups + 4 handstand push-ups + 8 kettlebell swings @ 70]
:60 rest, pick up where you left off
2+ rounds each 3:00, finished with 10+6 reps
then
3 sets
400m run @ high aerobic effort
:90 walk rest
1:25
1:24
1:27
Fell off on the last one...this was tough for me, I don't like to run! Haha
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