Every 30 seconds x 7 minutes 1 Squat Clean @ 75-80% + 5 rounds: 10 Front Rack Lunge Steps 135/95 10 Bar Facing Burpees 10 Chest 2 Bar Pull-Ups or 5 Bar Muscle Ups + Finisher: 3 x 20 (weighted back extensions) + 3 x 15/leg SL KB DL AHAP
A: 205 lower back alittle sore. B: 9:27 did c2b all unbroken felt good. C: EMOM x5 1- 5 muscle up, did 5, 5, 5, 5, 3, an did 1, 1 to make 25 but muscles up felt the best that I have done
Just did tomorrow's rowing
ReplyDelete140
ReplyDelete19:20ish - bar muscle ups 3,3,2,3,5 finished out rounds with double chest to bar
15lbs/blue kettle bells (not sure weight)
A. 225(75%)
ReplyDeleteB. 12:07 bar muscle ups
C. Done with a 15.
D. Done with 2 35 KB.
A. 165
ReplyDeleteB. 11:30 something, bar muscle ups all unbroken
C. Done with 10lb plate
D. Done with yellow kb maybe?
Ummmmmmm, I'm exhausted.
ReplyDeleteA- 115 (75%)
B- 11:37 with 10 ring dips
And in case you guys were wondering, Jrod is "really good at ring dips" because he has been "doing them all his life".
DeleteLOL
DeleteLmao
DeleteA) 7 at 225, 7 at 245
ReplyDeleteB) 9:38, UB, trouble breathing
C) back extension with 20lbs
35lb kb
A) 215
ReplyDeleteB) 11:51 with 5 ring muscle ups
A) 215
ReplyDeleteB) 11:24 with 5 ring muscle ups
A: 205 lower back alittle sore. B: 9:27 did c2b all unbroken felt good. C: EMOM x5 1- 5 muscle up, did 5, 5, 5, 5, 3, an did 1, 1 to make 25 but muscles up felt the best that I have done
ReplyDelete