8/28/2013

Every 4:00 for 2 sets:
5 touch-and-go power snatches, 75
5 burpees, as fast as possible
:10 AirDyne @ 100%
+
Every 5:00 for 2 sets:
10 kettlebell swings, 53 overhead
:20 prowler sprint, moderate load that allows foot turnover
+
Every 6:00 for 2 sets:
:40 row @ 100%

complete
+
complete with 90# on prowler
+
complete, 225 meters/223 meters

8/27/2013

A. Front squat clusters, 3 x 2.2.2; :30 between doubles, 3:00 rest
+
For completed reps:
1 muscle-up attempt every :30 for 5:00
5:00 rest
1 muscle-up attempt every :30 for 5:00
+
AMRAP in 6:00:
3 hang squat cleans, 135
6 CTB pull-ups

A. complete @165
+
8/10 (+3 from last week)
5:00
4/10 (+3 from last week) 
+
4 rounds + squat cleans 


The muscle ups went much better this week than last week. I watched some of Carl Paoli's videos on non-false grip muscle ups and I think that helped a lot. Now I am trying to think more about throwing my hips towards the rings and keeping everything tighter. Sometimes I still bring my arms out too wide which causes me to fail. Hopefully soon I'll be able to get all 10 both times, I just need to keep doing these. They are starting to feel a lot more comfortable which is a good sign. The squat clean/CTB thing sucked, the cleans felt really heavy and got more difficult with each round. The CTBs were ok but I ripped my hand near the end. Oops.