A1 – Banded inlocates from kneeling x 5-6A2 – Banded butterfly pulls from kneeling x 5-6
A3 – Planche lean slide in and outs x 5-6 controlled reps, rest as needed x 3 sets
I’m assuming that this is as much skill development/activation as anything.
B – Push Press – tough single
235
Definitely have felt a little weaker here, but was messing with some positional stuff from foot position and hand position.
C – 30 Mu’s for time (optimize the rep breakdown)
Back on May 3, 2015 I sent you a goals sheet for 2015/2016. My goal was to improve my 30 muscle ups for time. I had no time on paper but it was in the 7-8 minute range. Over the time we have worked together we have known this glaring weakness had been a major goal. Today I took a very conservative approach to attacking this. My plan was 4 reps at a time starting a set every 45 seconds for as long as I could. When I completed the set to get me to 20 reps, I could feel it might be hard to do another set of 4, so I went to 3 and 3. At this point I decided that I needed to do a 2 and 2. One thing I can say from feel and then watching the video afterwards, is my mechanics from set to set had some major inconsistency, so I can see some improvement just in mechanical efficiency. At the end of the day I am super stoked and super happy, but I am not content. This test today kind of lit a fire under me from the overall improvement but the conservative approach tells me that I can do even better.
Time 5:56
+
Row 40 strokes hard, 40 easy
Row 30 strokes hard, 30 easy
Row 20 strokes hard, 20 easy
Row 10 strokes hard, 10 easy
Row 20 strokes hard, 20 easy
Row 30 strokes hard, 30 easy
Row 40 strokes hard, 40 easy
Due to time constraints and impending class, had to do 30 down and up to 30. Died on the back end 30, hard strokes in the 20 and 10’s were 1:32, kind of felt it and wet for it, I’m sure that caused me to dip to 1:39 in the back end 30.