December 9, 2015

Warmup: KB Series (tabata style x 8 min) + Small Plate (5lbs each hand) 8 Reps each: Front Raises, Lateral Raises, Bent Over T Raises, SA External rotations (each arm), Cuban Press x 2 Sets

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

• muscle ups felt off today, so I kept sets to 2 minutes and just did what I could do
• Set 1: 2:00 (MU = 2,f,f,f,f)
• Set 2: 2:00 (MU = 2,1,f,1)
• Set 3: 2:00 (MU = 2,1,f,f,1)
• Set 4: 2:00 (MU = 2,f,f,f,1)
• Set 5: 2:00 (MU = 1,f,1,1,1)

B1. Power Cleans; 10 for time @ 105# x 5 sets; rest 20 seconds 
B2. HSPUs; 12 for time x 5 sets; rest 3min (each set must be completed in under 3min, if it takes longer than that, cut the set and move on) 

• All Power Cleans done rx'd and UNBROKEN (approx. 18 sec)
• All HSPU done kipping, to 25's and abmat
• Set 1: 1:21 (UB / UB 12 Kip)
• Set 2: 1:43 (UB / 8 + 4 Kip)
• Set 3: 2:03 (UB / 7+5 Kip)
• Set 4: 2:32 (UB / 6+4+2 Kip)
• Set 5: 2:33 (UB / 4+3+2+3+2 Kip)

+
4 Sets: 
5min Continuous Sled Drag
20 Sec Max Effort Sled Push (fast!) 
(no rest bw sets, go right back into sled drag) 

• In order to keep my training partner I had to share equipment today:) Did 2 sets pulling sled with #70 on and 2 sets carrying 50lb sand bag. Sprints approx 100 m with empty prowler.