Workout of the Day
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A.
Two sets, not for time, of:
Muscle-Ups x 4-7 reps
Burpee Box Jump x 10 reps
Toes to Bar x 15 reps
B.
Six sets of:
Hang Clean x 3 reps
Rest 10 seconds
Pistols x 6 reps (3 each leg – alternating)
Rest 2 minutes
C.
Two sets for times of:
135/95 lb Back Squat x 10 reps
100′ Farmer’s Carry (100/70 lb DB if possible)
85/65 lb Front Squat x 20 reps
100′ Farmer’s Carry
65/45 lb Overhead Squat x 30 reps
100′ Farmer’s Carry
3 Muscle-Ups
Rest 2 minutes
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A) MUx7. BBJx10, T2Bx15
B) HC @ 225: 30,20,24,21,22,22. These were really ugly. Legs spread wide open, no control of them. I was unable to string them together either. so each HC was from the ground.
Pistols: 15,13,15,13,12,13
C)2:10/2:12
used kb with 30# db attached. As hard as I have looked, I have yet to find any 100# dumbells anywhere. All movements were unbroken.