Skill Practice!

TRAINING:
20 TGU/arm slow and steady
+
Muscle up practice - 10 min
+
DU's; 20 AFAP; rest full recovery to ensure speed/set x 8

RESULTS:
-TGU w/ 26#
-MU practice went super well. I got 3 in a row with a turn out which is a PR so im stoked on that. 4 sets of 2 in a row w/ turn outs. and a few singles
-DU fast and UB sets of 20. Around set 6 I felt a lot less powerful/speedy, and as a result was probably much slower

Yesterday's Double Day!

Yesterday I did a double day, the first part was OPT and the second part was running in the mountains.
TRAINING
Part 1:
50 TGU light and slow - 25/side
+
10 min Muscle Up practice - work on weakness
+
AMRAP triple unders in 1 min
rest 1 min x 4
Part 2:
Hill climbs 80-120 sec x6

RESULTS:
Part 1:
-TGU completed with 26# in sets of 2-5 per side
-MU prac went great. Easiest muscle ups. Worked on the turn out with false grip and played around with nonfalse grip but I found false grip to be a lot easier, without the false grip I catch myself pretty low then just pop my arms into the turn over position, so I'll stick with flash grip! Completed about 15 total, no fails!
-triple unders, unsuccessful. I was close on 90% of them but my feet always hit right before the rope
Part 2:
Complete. I felt great! The longer hill climbs were definitely challenging but I felt energized and was able to push myself pretty hard. I had a great time out there with Kimber and Johnny! Thanks again Kimber for pushing me and filming me :)

Bench/Watts!

Training:
7 sets:
AMRAP BWT Bench Press
rest 10 sec
Row 200 m @ maximum effort
(rest by sitting 6 min inactive)

rest 6+ hours

for time:

100 TGU - 1pd

(you must alternate hands/rep)

Results are reps and watt avg for each 200 m
BW= 140
1. 140 (1 rep) / 305.0
2. 140 (F) / 343.6
3. 140(F)/ 415.5
4. 135 (F)/ 363.2
5. 125 (2 reps)/ 334.6
6. 125 (2 reps)/ 318.1
7. 125 (2 reps)/ 316.4
first rep at 140 = pr


100 TGU @ 1 pd
33:28