5 rounds:
Run 800m
23 Back Squat
13 Deadlift

TUESDAY 120131

"Tyler"

Five rounds for time of:
7 Muscle-ups (modified to jumping muscle ups)
95 pound Sumo-deadlift high-pull, 21 reps

23:12

I can't wait until the day I can do this as Rx'd with all Muscle-ups.

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

Max 115# x 3

50 Abmat

50 DU

50 Abmat

50 Walking lunges

50 Abmat

50 Burpees

50 Abmat

5-5-3-3-1-1

Aerobic work for 30 min
1 min walk/1 min run
4 km
131/-
7.30/5.57 min/km

Barbell Complex (3-5 Rounds)
-3 Dead Lift
-3 Hang Clean
-3 Push Press/Jerk
-3 Back Squat
-3 Snatch Balance

-3 Overhead Squat

Ladder For Time:
-15 Push Up/1 Sit Up
-14 Push Up/2 Sit Up
-13 Push Up/3 Sit Up
-12 Push Up/4 Sit Up
....
- 1 Push Up/15 Sit Up

135 min
WU for 15 min
Skill: MU practice for 45 min
Strict MU practice
MU x 6 reps

1.Weightlifting

B. Clean and jerk – build to a heavy set of 2 clean and jerks for the day, aim for 4 to 8 sets @ 80-95%1RM range

2.SPP (Skill)

A. Challenge of the week. Can you finish one round of B in under 75 seconds? If not, how close can you get?

B. 2 to 3 rounds, each for time, start a new round every 5 minutes
6 ring muscle ups > HSPU
5 clusters @ 60/40kg (135/95lbs)
4 ring muscle ups > HSPU
3 clusters @ 60/40kg (135/95lbs)

Results: 2.23, 2.10

C. 2 to 3 rounds, each for time, start a new round every 5 to 6 minutes
24 cal row > 20
20 pistols, alternating > 16
16 chest to bar pull ups > 12

Results: 3.20, 3.10, 3.19

3.Cool down
A. Assault bike for 5 minutes at very easy pace

Even: 5-12 Strict Pull Ups
Odd: 5-10 HSPUs