092413 Tuesday

Am:

A. OHS - hit heavy Single from Rack in 15 min max = 155 PR

B. OHS - hit 5RM following single as drop set = 145x5 PR

C. EMOM x 18

Odd: 3 HPC @133 + 2 Push Jerks

Even: 6-8 C2B

Did first 3 round sets of 3 hpc then had to go to 2 hpc because couldn't do 3 unbroken

D. 15 Muscle ups - Singles, resting :20 between each

MU were really good tonight - now just to get multiple reps feeling this good lol

+ 10 Muscle up transitions, pull through, don't dip out - didn't do ran out of time

Pm:

A1. Clean Pull 3.3.3 = got up to 175x3

A2. HSPU - deficit (45 lb plates to an abmat) - Strict x Max reps = 5 lol

B. 4 rds AFAP = 4:44 awful had nothing on 2tb had to do singles last 2 rounds :(

10 Burpees 

10 T2B

C. 14 TGU, alternating, light and fast -didn't do no time it's late