02.08
A. 1 & 1/4 back squat, 3-3-3; 3:00 rest 275-295-305
B. Strict pronated CTB pull-up, 3 x 2-3, 21X0; 2:00 rest
then AMRAP in 8:00 @ 95%:
4 ring muscle-ups(all unbroken)
6 thrusters, 135 (all unbroken)
8 Assault Bike calories (300ish watts)
4 + 7 + 3 rounds - I felt I did ok on this piece, was able to cycle all of the MUs unbroken, kept it to just under 2:00 per round, the thrusters were ok, found a pace that wasn't awful on them, and tried not to blow up on the Assault Bike.
easy cool-down:
50 double-unders (unbroken in all 3 sets)
15-20m/side 1-arm DB overhead carry, #55
15-20m/side 1-arm Farmer's walk #70
A. 1 & 1/4 back squat, 3-3-3; 3:00 rest 275-295-305
B. Strict pronated CTB pull-up, 3 x 2-3, 21X0; 2:00 rest
then AMRAP in 8:00 @ 95%:
4 ring muscle-ups(all unbroken)
6 thrusters, 135 (all unbroken)
8 Assault Bike calories (300ish watts)
4 + 7 + 3 rounds - I felt I did ok on this piece, was able to cycle all of the MUs unbroken, kept it to just under 2:00 per round, the thrusters were ok, found a pace that wasn't awful on them, and tried not to blow up on the Assault Bike.
easy cool-down:
50 double-unders (unbroken in all 3 sets)
15-20m/side 1-arm DB overhead carry, #55
15-20m/side 1-arm Farmer's walk #70
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