June 27, 2018

Daily score: 8

Workout:

A. Negative Muscle ups; accumulate 10 slow controlled reps


10

B. Butterfly CTB tech work 10 min


Lots of the drill on the box and some doubles

C1. Strict hspu; 5 reps x3; rest 15 sec


5x3

C2. Double unders; 50 reps AFAP x3; rest 15 sec


50 unbroken x 3

C3. HS walk; 50 feet x3; rest as needed to recovery


50x3 broken up

D1. Bench press; 3x3; rest 90 seconds


110,115,120

D2. Supinated weighted pull ups; 4-5x3; rest 90 seconds


5#x5
10#x5
15#x5

D3. Tall kneeling two arm DB military press; 10-12x3; rest 90 seconds


20x12
25x12
30x12

D4. BEnt over barbell rows; 6-8x3; rest 90 seconds


95x8
95x7
95x7

+
mobility work 20-30 min

Done

Eccentric mu’s felt better today than they ever have, I was able to go slower.  Working that box drill on the ctb is helping me solidify the pattern, slowly.  Unbelievable progress on the double unders, 50 unbroken fairly easy and no Achilles trouble today.  HS walking was crappy.  Especially since I got 27 feet unbroken in warm up and then in this series I was doing chunks of 10 and lots of cussing.  Happy to keep grinding it out though. It is getting better just so different under fatigue.  Everything else went well.  Thanks!