4/12/13

 

3 RNFT:

2 rope ascents

HS walk

50 DU's

10 pistols

 

Worked on efficient RC and adjusting my bad wrist during HS walk. DU's were unbroken, pistols unbroken. Knees felt ok.

 

rest as needed

 

A. PS x 1/OHS x 3 - build to a tough triple in the OHS with perfect form

B. FS - 6 sets of 3 @ 75% 1RM - rest as needed, shorter the better

 

PS + OHS =  165/175/185

Had to split snatch the 185. Need to get stronger.

 

FS = 6 sets at 235

 

+

 

5 rds - grinder pace, not hot:

prowler push - tough weight - 50 m

7 MU's

 

14:44 - MU's were done 4/3. Grinder pace on sled.

 

rest 5 min

3 rds for time:

20 chin ups

20 ring dips

50 DU's

 

9:44 - Arms were a little toasty after the Mu's. Dips were a challenge. CU were 20/10+10