7 April

Training (2p)

A. Split jerk; 4 singles @86% 1rm; rest 2 min
*295 for all. No misses and felt better than last week. 

B. Strict 8" deficit hspu; 20 for time
*7:16 (3-2-2-1's)
*Like we talked about, these are as good as they are going to get. If they come up at Regionals, it's game over for me and I am ok with that, just not going to be a movement for me. 

C. Strict muscle ups; accumulate 20 quality reps AFAP
*9:26. These got really tough for me after about 14. Did doubles to 14 and then singles. 

+

10 sets:
1 legless rope climb
3x 20m shuttle sprint (20m down and back 3 times)
5 bar muscle ups
10 kipping hspu (open standards)
10 burpees
rest 90 seconds bw sets
*2:06
*2:13
*2:20
*2:21
*2:24
*2:29
*2:36
*2:38
*2:47
*2:30
*This was miserable. U/B on bar muscle-ups and HSPU the entire way. Pretty bad when the HSPU were the easiest part for me.