March 3, 2016

Daily score: 7

Workout:

A. Split jerk; 8 singles @85%; rest 90 seconds


At 135

B1. Single arm DB Strict press @31x2; 8-10x3/side; rest 1 min


30 x 8 x 4 sets

B2. Weighted negative ring thing muscle ups; 5 slow controlled reps
x3; rest 1 min (use a weight that you cannot do a strict one so but
still challenges you through the transition point)


62# x 5 x4 sets

C. Ring thing muscle ups; accumulate 12 strict reps x4; rest 3 min


12 x 4

D. 5# DB shoulder CARs - 3 slow controlled reps per side


Done

E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x3; rest as needed bw

Done


Split jerk felt great.  I accidentally did 4 sets on B1-B2.  Was fine except the 62# around the waist plus the ring thing belt does start to push the amount of abdominal squeeze to the limit, lol.  It's a bit of a predicament.  But it is heavy enough to make it very challenging.  The mu's we pretty tough on the last set.   Last couple of dips got difficult.  CARs are getting better...a bit of crackling on D.  Thanks!