**added running day 2
A. 12 min on bike
:30 on hard
:30 on easy
114 cal
B. 5-7 min of strict muscle up work, singles double, adding weight
Got few singles and 1 double
C. emom x 14
odd: 5 muscle ups
even: 10 t2B – work kip efficiency – staying tight throughout
5,5,4 then all 3's on MU couldn't maintain 5
A. SqT Program Day 2 Week 1
Back SqT
1×10@60/63% 72k
1×8@70/73 84k
1×8 @75/78 90k
1×8@80/83 96k holy crap
Front SqT
1×5@60/63 63k
1×5@70/73 73k
2×5@75/78 78k
**all %’s are men/women
Cal Row
Wall balls (20/14) to 10′
14:32 all wb unbroken but slow on the rower (750ish) so I could get them unbroken
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