Skills work, not for time:
100 double unders
30 muscle-ups
For time:
100 Russian KB Swings @ 72 lb
50 Wall Balls @ 20 lbs
25 Burpees
The muscle-ups felt really good. I got 7 on my first set, which is the most unbroken I've ever done. So my sets looked like: 7,5,5, 3 (tried butterfly kips, didn't look pretty), 4,4,4 for a total of 32 reps. The rest between sets was the other two guys I was training with sets'. I finally brought my camera to the gym and I got a video of the last set of 4, where the reps were difficult, especially the pressing out at the end. I'm happy I was getting sets of 4-5, I've come a long way from doing my sets of 1.
For the timed portion my time was 6:24. I beat the guys I was training with by about a minute. I felt good on the muscle-ups and the short conditioning WOD.
Meal 1 - Whey (12g), 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 Slice Whole Wheat Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 1 Chicken Breast, 1 Tomato, 1 cup Broccoli, 1 cup Milk
Meal 4 - 3 Chicken Sausages, 2 cups Broccoli, 1 cup Milk, 1 tbsp Peanut Butter
Meal 5 - Whey (27g), Casein (12g)
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