A – MU beat swing practice – 12 sec progressing intensity beat swings into 1 hip pull, start a set EMOM x 8-10B – MU clusters – 2.2.2 x 3, rest 30 sec/3 min (focus on fast turnover and using legs to kip out of dip)
had to wipe the cobwebs off of the first set and then felt solid after that.
Muscle up cluster
C1 – Bent over single arm DB row x 6-8, heavy, rest 90 sec
80 x 8 – that’s the highest db I have access to
C2 – Single arm neutral grip DB bench press x 6-8, rest 90 sec x 3
60 x 8 – hardest part here was balance and stability on the bench
D1 – Archer pushups on rings x 6/side, rest 60 sec
way harder with the right arm straight and pushing through the left arm.
D2 – Uneven ring pullups x 3/side, rest 60 sec (top ring 8-10in higher than bottom ring). 3 sets
whatever arm I did second was always the hardest
E – Run 400m @ 85%, start a set every 3 min x 5
1:40 was my average. Form broke down a little in the 4th set, leading to a little hamstring tendon discomfort. Lack of exposure to higher pace running I’m sure.