AM
Airdyne 30 seconds @85%
Airdyne 30 seonds @50%
x30
(increase avg watt from week 2)
Done. 6 am fasted, bcaa's. Averaged 85+ RPM today. Felt tough. Pretty tired this morning. Haven't slept great lately.
PM
A. Muscle ups; 2 reps on the min for 12 min
+
Every 45 seconds for 15 sets; 1 squat snatch 200-225#
+
Emom for 16 min
Odd- 3 ring hspu
Even- 6 TnG power snatch 135#
+
Amrap in 10 min:
2 leg less rope climbs
50 meter prowler push - heavy/grinder weight
Muscle-ups done. Felt good.
+
Snatches done. First at 205, then all at 225. Felt GREAT!
+
RHSPU's Done. Rings were set above waist level. Snatches done. Easy. Felt sharp and smooth tonight.
+
3 rounds even. 12' rope starting in a seated position. Prowler was out back on concrete. Started way too heavy. Had to drop weight the first round. I coundn't budge it. I was SMOKED after this. Great session.
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