Tuesday
AM
AMPRAP muscle ups -2 for 6 sets (goal should be 40)
Rest 3:00 between sets and switch between false grip and non false grip

50 unbroken double unders x 6 1:00 rest


PM
Snatch + snatch from high hang 1+2 EMOM 10:00 @ 70%

Clean + power jerk 1+2 EMOM 10:00 @75%

Back squat 4rm

Thursday
AM
15 HR pushups (wear a vest if you have one or put a #25 pound plate on your back.  If you wear a vest elevate your hands so that the vest doesn't short your range of motion
Rest 1:00
15 GHD situps with vest as well

x5

PM
Snatch at 75-80% EMOM 15:00

2 Cleans + 1 jerk @ 75-80% EMOM 10:00

Grab a couple sets fatigued muscle ups 3-10

 


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09/28/2013 4:56pm

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