2/4/14

A.
Today was a super solid day. Compared to a month ago when we did this I improved quite a bit, especially on the box jump overs.

Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps

-Complete, MU: 7,6,7

B.
Four sets of:
3-Position Snatch @ 75-80% (165#-175#)
(high hang, mid-thigh, below the knee)
Rest as needed

-2 Sets @ 165#, 2 Sets @ 175#

C.
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.

-Got more reps here, especially on the box jump overs. Got more HSPU as well. Ring dips and rows were about the same.

Compare results to December 31, 2013.

D.
For time:
100/70 HR Push-Ups

-4.15. (Got 7 minutes last time, huge improvement here).