27 January

Training AM Session (9a)

For Time:
40 Muscle-Ups
80 C2B
120 Cal Assault Bike
*22:16
*Plan was to do 5 Muscle-ups on the :50 seconds. Worked until 29, then hit 33, 37 and 40. Time was 6:45 for Muscle-Ups. C2B didn't feel good at all after the Muscle-Ups, was doing sets of 7 and 8. Took me 6:50. AD took 8:30. Rough workout. 

Training PM Session (3p)

A. Split jerk; 6 singles @90+% 1rm; rest 2 min
B. Freestanding hs hold tech work 15 min
C. Isometric barbell overhead hold 225#; amsap x4; rest 2 min
D. Hollow body hold; 45 seconsd unbroken x6; rest 45 seconds
+
Row sprint 10 seconds @100%
slow row 50 seconds
x15
+
15 min mobility work