Workout of the Day
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
Build in weight over the course of the six sets.
C.
Two sets for times of:
135/95 lb Back Squat x 10 reps
100′ Farmer’s Carry (DB if you have em)
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. 7/10/15, 7/10/15
B. 220, 232, 242, 254×2, 254×2, 242; pistols done.
I attempted these as unbroken hang power cleans to work on stringing multiple together.
C. 7:35, 11:10 – Those three muscle-ups at the end killed me! Squats all felt good today.
Thanks again, CJ. I will, without a doubt, be as prepared as possible for regionals thanks to you.