Monday, February 15, 2016

Did some good shoulder mobility and blood flow warmup.

A1. HSPUs; 3 strict x 3 sets; rest as needed 
A2. Muscle Ups; 3 x 3 sets; rest as needed 

• All sets done UNBROKEN

B1. Kipping HSPUs; 6 x 3 sets; rest as needed 
B2. C2B Pull-ups; 8 x 3 sets; rest as needed 

• All HSPU done unbroken, easy
• Still awkward with C2B, played with Kip and Butterfly - did first set UB, then broke 4/4

C1. S2OH @ 95#; 8 x 3 sets; rest as needed 
C2. Burpees; 10 x 3 sets; rest as needed 

• All S2OH done unbroken as Push Press
• Burpees are burpees, done.

+
Your choice aerobic work for 30min (HR bw 120-150) 

• Did a 3 person rotation with run as pace setter, averages 2 1/2 Min per station plus the dubs.
• Did 3 SETS: 
• 400 M RUN WITH 25LB WEIGHT VEST (2.5 min)
• 2.5 MIN AIR ASSAULT (120-160 watts)
• 2.5 MIN ROW
• 50 DOUBLE UNDERS (Set 1: 40+10 / Set 2: 50 UB / Set 3: 36+4+10)