6/5/2019

AM 
A. Strict HSPUs; 5 on the 45 seconds until failure, 4 on the 45 sec until failure, 3 on the 45 seconds until failure; rest 3min bw sets of failure (exact same as we did on site - goal is to make it an extra set for each) 
6 sets of 5 reps, 7 sets of 4 reps, 8 sets of 3 reps

+
2 Sets: 
50' Front Rack Walking Lunge @ 105# 
50' Hand Over Hand Sled Drag 
rest 60 seconds 
15 Back Squats @ 125# 
8 Muscle Ups 
rest 60 seconds
15 Thrusters @ 105# 
16 C2B Pull-ups 
rest 4 min bw sets 

Set 1
1:20 - 1:40 (UB back squats, 4/4 MU) - 1:45 (9/6 thrusters, 9/4/3 C2B)

Set 2
1:25 - 1:58 (UB back squats - these were much slower than the first set, 4/4 MU) - 2:00 (9/6 thrusters, 9/7 C2B

then: 

I ended up resting longer than 4min before starting the following, I was not in a good place after set 2

For Time: 
50' Front Rack Walking Lunge @ 105# 
50' Hand Over Hand Sled Drag 
12 Back Squats @ 125# 
6 Muscle Ups 
12 Thrusters @ 105# 
12 C2B Pull-ups 

5:45
UB back squats, 3/3 MU, UB thrusters, UB C2B

This really, really, really messed me up


PM
Assault Bike 15 Seconds @ 1000 watts 
rest 1min 
Row 15 Seconds @ 1:30/500m pace
rest 1min 
x4
rest to recovery 
x3 Total Sets 

Had a surprise thunderstorm here in Florida so I hopped on a rower instead