A. Push jerk, build quickly to a heavy single
+
6 sets for even times:
5 muscle-ups
10 wall balls
15 box step-up & step-downs, 20
2:00 rest
+
5 sets:
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest
A. 190 (PR+5)
+
1:30
1:32
1:29
1:30
1:29
1:28
all muscle ups unbroken
+
complete with 70# on prowler
Really happy with my push jerk PR! It felt really easy actually. I think it's because I made larger jumps than usual so I wasn't as fatigued. I went 125-155-175-185-190. I went for 195 but failed. I think I could get it next time though. The muscle up workout was okay, I just wish muscle ups didn't make me so effing winded. I would do five in a row and come off the rings huffing and puffing. Wall balls and step ups were easy and recovery between rounds was pretty good as well. I just wish I was better at breathing during MUs. The MUs also felt more difficult than usual, the last two reps were always tough, I felt heavy today. Prowler didn't suck as bad today, I went with a lighter weight but I was able to sprint and stay moving the entire time as opposed to flaming out the last 10 seconds when I have 90# on there.
