November 20, 2015

Quick warmup on rower and some small plate mobility (5lbs). Had the pleasure of training with 3 others today, was fun!


A1. 8 Burpees AFAP x 4 sets; rest 20 seconds 
A2. 4-5 Muscle-ups for Time x 4 sets; rest 3min 

• Set 1: 0:00-1:20 (1:20  - includes burpees / rest /MU = 3UB+1+1F)
• Set 2: 4:20-5:40 (1:20 - MU = 3UB + 1+1F)
• Set 3: 8:40-10:15 (1:35 - MU = 2UB+1F+1F+1+1)
• Set 4: 13:15-15:15 (2:00 - MU=2UB+1F+1F+1F)

B1. Power Cleans; 10 for time @ 95# x 5 sets; rest 20 seconds 
B2. HSPUs; 10 for time x 5 sets; rest 3min (start strict each set then go to kipping) 

• All sets Power Cleans done fast and UNBROKEN
• All sets HSPU done to floor / yoga mat today (so, FLAT). This was WAY different than what I've been doing with 2 x 25's and Abmat. This was MUCH harder. 
• Set 1: 0-2:05 (Total Time 2:05 / HSPU (1 Strict / 5Kips + 3+2))
• Set 2: 5:05-7:12 (Total Time 2:07 / HSPU ( All Kip 5UB + 3 + 2))
• Set 3: 10:12-12:16 (Total Time 2:04 / HSPU (All Kip 5UB+3+1+1))
• Set 4: 15:16-17:16 (Total Time 2:00 / HSPU (All Kip 5UB+3+2))
• Set 5: 20:16-23:00 (Total Time 2:44 / HSPU (All Kip 5UB + 3+1+1F+1)

+
30min Sled Drag (walking with sled continuously) 

• Beautiful day for a 30 MIN sled drag - SLED PLUS 45LB PLATE
• Walked from gym up and over the bridge to burbank and back - exactly 30 min up hill grind. (Think longer Linton Bridge)