Airdyne 30 seconds @85%
Airdyne 30 seonds @50%
(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.
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.