July 4, 2018

Daily score: 9 (feeling great after a day of rest)

Workout:

A. Negative Muscle ups; accumulate 14 slow controlled reps

14

B. Butterfly CTB tech work 10 min

Done, box drill, some doubles

C1. Strict hspu; 8 reps x4; rest 15 sec

8, 5/3, 5/3, 8

C2. Double unders; 50 reps AFAP x4; rest 15 sec

50 unbroken x4, around 30 seconds each time

C3. HS walk; 25 feet x4; rest as needed to recovery

15/10
10/10/10
15/10
10/10/10

D1. Bench press; 8, 8, 2, 2; rest 90 seconds

85, 90, 105, 110

D2. Supinated weighted pull ups; 2.2.2x4; rest 15 sec/rest 90 seconds

20# for all

D3. Seated behind the neck snatch grip strict Z press; 4-5x4; rest 90 seconds

55x5
65x5
70x5
70x5

D4. Bent over barbell rows; 6-8x4; rest 90 seconds

95x8x4

+
mobility work 20-30 min

Done

Butterfly was just okay today, I'll keep trying trying trying.  The 'C' series felt way better than last week.  I was alone in the gym and able to focus more.  Double unders are feeling amazing, such progress, thank you.  HS walk was better, less flailing.  Still so so hard to breath and walk.  On the 4th round I actually made it 10 feet on my first kick up after just the 15 second rest.  All the other rounds took a few tries until I caught my breath.  Such good practice.  D series was fun.  Thanks and happy 4th of July!!!!!