120106

Strength

*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.

1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

Notes from last week on performing the High-Bar Squat.

2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

Conditioning

Choose one…

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE.

Skill

5 minute AMRAP of STRICT Muscle-Ups.

Notes: If you do not have strict Muscle-Ups work on as little kip as possible. All reps should be performed with a full turnout and extended arm to start.

 Strength
1) 145, 165, 175, 175(6) - went too heavy
2a) 95 - felt easy
2b) 145, 165, 170


Conditioning
3x1000m row rest 1:1
Legs had nothing in the tank today. 
So slow - 4:16, 4:27, 4:28 at about 85-90%
Very disappointed - 60 burpee penalty blah. :( 


Skills
14 strict with full turn out. Felt great.


MFS - 1, 3, 5 Legs are so sore. 


I have a video of how life is going. Sorry the sound is messed up. I don't know what happened and tried to fix it but is still messed up. Here it is if you want to watch: 

Really rough. Sorry.