Daily score: 7
Workout:
A. HS walk skill work 15 min
done, 10-15 feet
B. Muscle up tech work 10 min
4 rounds of: 2 eccentrics, 3 toe spot, 4 russian dips
C1. Weighted pull ups; 2-3x4; rest 90 seconds
10#x3
15x3
20x3
22.5x2
C2. Strict press; 6-8x4; rest 90 seconds
65x8
70x8
75x8
80x6
D1. Bent over barbell rows; 6-8x4; rest 90 sec
95x7
95x7
95x8
100x6
D2. Bench press; 8-10x4; rest 90 sec
85x10
90x10
95x9
95x8
+
10 min amrap:
4 burpees
3 strict pull ups
2 strict ring dips
1 deadlift @80% 1rm
DL at 220#
6 rounds +4 +3 +1
Felt great to get some good HS walk practice. Muscle up work seemed productive too, I have a better set up for the russian dips now. It took all I had for the dead lifts in the wod, the ring dips got hard too. Thanks!
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