8/12
Snatch balances – 4 sets of 3, tough by the end. rest 2 min
145-165-185-205 – the bar didn’t feel too too heavy overhead just didn’t feel stable at 205.
+
5 Rounds for Time:
12 Cal Skierg
4 RMU
6:52 – after the 2nd round I was a little afraid to keep pushing the ski, just wasn’t sure how my muscle ups would respond
rest 5min
5 rounds for time
12 cal row
12 1-arm alternating DB hang snatches @ 60lbs
6:21 tried to row hard and make quick transitions.
rest 5 min
5 Rounds for Time:
15 Cal C2 Bike
10 box jump overs @ 24in
6:37 – location with muscle ups does not have C2 bike so did 12 echo bike cals
8/13
Session 1
tttTD
3 RFT:
60 DU
40 air squats
60 DU
20 BBJO @ 24”
11:39 – I knew damn well the rep scheme but when I started the air squat I said I was going to do the first 15 really fast and then moderate then fast then moderate and was going to break it up in sets of 15 so at rep 45 I said oh shot dummy, you know it’s only 40, changed my rope out this am so rope work was good and smooth. On bbjo tried to have a high low high effort but it is hard to switch gears after doing a step down. But on last round wanted to dismount with a kick so transitioned quickly and did first 9 under control and finished the last 12 in 35 seconds.
+ (rest as needed)
4 sets
Echo bike 20 cals
15 GHD situps
50ft HSW
10 dbl DB box step overs @ 50/hand
rest 3-5 min bt sets
3:25-3:11-3:04-3:21 – i kept getting faster for pushing the bike a little harder and barely resting on the turnaround of hs walk, but on the last one i think i got a bit too aggressive on the bike and was a bit harder to move as fast as i wanted on the hs walk and step overs