A – KB’s hanging from bands strict press lockouts from eye level x 4 reps @ 3112 tempo, rest 2 min x 5 sets
+35’s
(bb with banded KB’s. press to top, hold for 2 sec, lower on 3 sec count to eye level, pause 1 sec before pressing back to top)
B – Clean grip deadlifts 4,4,2,2 tough, rest 3 min
325 & 345
+
For time (10 min cap)
15 burpees to 6in touch
5 each of (toes to bar, chest to bar, Bar MU)
15 burpees to 6in touch
10 each of (toes to bar, chest to bar, Bar MU)
15 burpees to 6in touch
15 each of (toes to bar, chest to bar, Bar MU)
120 (finished the set of c2b) – I’m eplaying in my mind what I could’ve done different to get into and big chunk of muscle ups. First thing would be to push the burpee a little harder (for the record I had to jump the feet forward and back together because that didn’t hurt the toe – but that sky rocketed my heart rate way more than my warm up did) – I would have pushed them way harder in the first round as that bar gymnastics was so quick and settled in a little more in the 2nd round. In the 2nd round I did ttb in 4/3/3 with quick breaks, but would have been quicker had I set up plates to quickly step back on. Could almost have done quick 2’s with that and spared some fatigue. Bmu – 4/4/2. I could feel my abs fatigue big time on the set of bmu. Next rd burpee did the first 5 slow-ish and pushed the last 10, ttb I knew I was running out of time and went 5/5/5 and felt my abs and lats were shot. In wod goal was to go as big a set as I could and I got to 8 and finished with 2’s and singles. I think to score better would need to manage the ttb better and have a set up that allowed it. I just felt my lays and abs most from the ttb and could feel it carry over to the other 2 bar gymnastics movements.