Saturday, 18 May

AM (1130a)
4 sets:
3 TnG squat clean 225#
Run 100m fast
2 rope climbs
Run 100m fast
3 TnG squat clean 225#
rest 6 min bw sets
*52/49/48/46 (Seconds)
*These all felt great, I know that I added extra runs into my 5:55 time. No one in the mid-atlantic is beating me in this workout. 

PM (430p)
A. 10 burpee muscle ups for time; rest 5 min x4
*These felt shitty, just can't get comfortable with the kip having to be with knees bent. 
*1:54/2:04/2:24/2:07
+
3 sets:
100 double unders
50 hspu
40 toes to bar
30 Shoulder to OH axle
rest 12 min bw sets
*This hurt really bad. Times were: 
Set 1 - 10:02 (1:02 - 3:26 - 1:58 - 2:53)
Set 2 - 12:54 (1:02 - 4:53 - 2:11 - 4:11)
Set 3 - 13:41 (1:00 - 5:30 - 2:23 - 4:04)
*I understand that these need to get faster and I really think they can. We talked about going 10:00 - 10:30 here and I think it is feasible. I will need to be solid on my HSPU and T2B and if I want to be sub 10:30, I need to do lunges with only one break. 

Training Video
https://vimeo.com/66582824
pw: vitality