September 4, 2015

Trained with Marissa and Robin at Mindset today. Was fun! Happy with MU work today and AE work.

A. Jerk Stance Strict Press @ 31x1; 8reps x 5 sets; rest 2min

• Came out a little hot on these today, had to drop weight
• Set 1: #85 x 7 reps
• Set 2: #85 x 6 reps
• Set 3: #75 x 8 reps
• Set 4: #75 x 8 reps
• Set 5: #80 x 7 reps

B1. Strict HSPUs; 4 reps x 6 sets; rest 1min
B2. Muscle Up; 3 reps x 6 sets; rest 1min 

• Set 1: 2,1,1 HSPU + 3 UB MU
• Set 2: 2,2 HSPU + 3 UB MU
• Set 3: 2,2 HSPU + 3 UB MU
• Set 4: 2,1,1 HSPU + 3 UB MU
• Set 5: 2,2 HSPU + 3 UB MU
• Set 6: 2,2 HSPU + 3 UB MU
• All HSPU done with 25lb plate + abmat (flat)
• All MU's done UNBROKEN - felt good!

D. Butterfly Tech Work for 15min (you can use the progression I sent or play with different postions...I'm working through new ideas so you can get these down) 

• kind of a mess

+
Hike/EN1 work for 45min (120-140 BPM HR) 

• 600 M RUN (3:20-3:30 pace) + 500 M ROW (2:15-2:18 pace) x 7 SETS