Feb 26th

AM - BSq int + SN int + C&J mod + MAP (30/30 - hard)

A. Back Squat @ 20X1, 5 reps @ 75% RM x 3 sets, 3 min

B. Squat Snatch, build to a double - 5 sec b/t reps, drop each rep

C. Power Clean. Front Squat. Split Jerk, 1.1.1 @ 185lb x 5 sets, rest as needed b/t

D. 3 sets @ high effort:

30 sec OHS @ 95lbs

30 sec rest

30 sec Box Jumps - 24"

30 sec rest

30 sec Burpees to 6" OH

30 sec rest

A. @ 203#

B. stopped at 155#

C. completed, the front squat felt heavy

D. 

OHS 12, 12, 13

Box jumps: 16, 15, 15

Burpees, 11, 10, 9

8

PM - extra gymnastic work + MAP cyc

4 ring muscle-ups per min x 5 mins

(no extra rest)

4 bar muscle-ups per min x 5 mins

(no extra rest)

10 rope climbs to 15ft for time

(no extra rest)

1-->10 HSPU ladder for time

+

rest as needed

+

10 min Rowing @ 2:05-2:10/500m

completed ring MU for all reps/mins

did 3 on the bar cuz i failed my 4th on the first 2 sets then just settled into 3s for the rest, hands were killing me since they ripped yesterday

rope climbs= 2:45

HSPU= 4:45 all kipping, felt wrecked after that

row complete @ 2:06.8 ave... that wasn't comfortable, felt wiped out

7