A – Power clean/Push jerk – new complex every 30 sec x 15 (add load every 5)
185-205-225
B – Banded clean grip deadlifts – 3 reps for speed EMOM x 8 (not TNG)
155
+
For time
50-40-30-20-10 DU’s
5-4-3-2-1 Ring MU
(rest 5 min)
AMRAP 2 min @ high effort
4 burpees
12 cal AB
3:58 & 3+2
The only transition in the muscle up piece that I didn’t push was going from the 30 dubz to the 3 muscle ups, heart rate was up just enough and not much time on the 30 after the 4. Also used grips and krazy glue for my hand since I have that baby tear of that blood blister from monday that I’ve been treating.
On bike, not sure what wattage I got up to in first round, that one doesn’t matter though, the second was the slowest, last round I was trying to crack 868 watts but I just couldn’t push through that barrier.
Overall pretty happy with today, wasn’t expecting to move as much weight as I did, Wednesday is my normal less sleep day, and from Monday to Tuesday was poor, because I was still a little wired, was afraid it was going to be a going through the motions kind of day, but felt the quality was really solid.