A. Push jerk, build quickly to a 3RM
+
For time:
30 muscle-ups
+
5 sets:
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:00 rest
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:00 rest
A. 170 (175 for 1)
+
8:11 (PR+4:50)
+
complete with 90# on prowler
Great day!! I was happy with where I ended up on the push jerk. 175 was a PR for 1 and 170 was definitely a PR for 3. I was so excited about the 30 muscle ups for time, I shaved almost 5:00 off my previous time. I started with a set of 5, then did sets of 3 until the 16th rep, then did sets of 2 the rest of the time. Every muscle up felt really good, I never felt like I was going to fail. I am really happy with how my MUs have progressed. Prowler sprints were rough, the last two were pretty horrible.
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