Row 500m @ 1:34-1:37 pace12 1-arm alternating DB snatches @ 60lbs
4 hang squat snatches @ 165lbs
rest as slow spin on bike 3-5 min x 2 sets
Rowers stayed on pace in both rounds, fought a little more for the 2nd set
Didn’t have 60lb DB, so used 70 on set 1, missed first rep at 165, when I picked it back up wanted to do only 2 and drop it, but made myself stay in it.
Used 50 lb db on the 2nd set
+
Bike 120 sec @ 425-450 watts
12 burpee box jumps @ 24in
6 ring MU for time
rest as slow spin on bike 3-5 min x 2 sets
1 – 42 sec – 4/2
2 – 30 sec – 6 ub
In hindsight wish I would’ve gone for UB on set 1
This is the best tension I felt on the muscle ups during the kip, I felt in complete control and connected with the rings, and that my tension was relative to the kip and was truly expressed through the rings, felt really cool to know my tension in the kip was improved
+
Run 400m with vest
25 air squats with vest
15 ring dips with vest
2nd set of dips was a grind but survived and even came down to singles on the last 4 reps.
rest as slow spin on bike 3-5 min x 2 sets
+
Ido squat in full
Done