1/2/2019

A. Weighted shspu; 10 sets of 2 reps - rest as needed to ensure explosive reps 

Used a 20lb weight vest

B1. Isometric close grip bench press hold; 20 seconds @135# x3; rest 10 sec
B2. Strict hspu; 12 reps AFAP x3; rest 10 sec
B3. Plank hold; 30 seconds accumulated AFAP x3; rest 4 min
B1-3 done

PM
2 Sets, on a 3min clock: 
Ski 25 Cals 
100' Farmers Carry @ 70#/hand
12 Muscle Ups for Time 
rest 3min bw sets 

Set 1 - completed 8 UB MU, ski pace was 1100 cals/hr

Set 2 - completed 8 MU (6/2), ski pace was 1200 cals/hr
+
7 Rounds for Quality: 
20 Sec HS Hold 
50' Farmers Carry 
50 Double Unders
10 UB C2B 

Done