Tuesday January 20, 2015

A.

Three sets, not for time, of:
Wall Climbs x 5 reps
Muscle-Ups x 10 reps
Toes to Bar x 15 reps

I am able to do 10 muscle ups unbroken easier than I use to, happy about that

B. In 15-20 minutes, build to a heavy Jerk - with 5 of the attempts within 75-90% of your 1-RM.

 

250,260,270,280,290pr

 

Didn't feel that great working up, but was still able to pr.  300 isn't far off.  The split jerk has come a long way for me recently.  It's all about staying back on my heels. 

 

 

 

C.

 

Complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 5 reps (55 lbs.)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32 kg) lets get more then 4 here

 

4 rounds + 25 reps

 

everything unbroken

 

 

5 reps away from 5 rounds which equates to about 10-15 seconds.  I gotta think I wasted 10-15 seconds throughout the workout.  Have to get those reps in the open.