B. Strict Muscle Up; 4-5 reps x 3-4 sets; rest as needed (base on feel, just want you to get touches on these)
+
(same as last week, work on being crisp with movements and gaining exposure to DBs)
12min EMOM:
Odd: 4-6 DB Burpees to Box Step Over @ 50#/hand
Even: 6 Muscle Ups
+
12min EMOM:
Odd: 8 DB OH Walking Lunges 2 arm w 50# DBs
Even: 12-14 UB C2B Pull-ups
+
12min EMOM:
Odd: 4-6 Burpee to Squat Clean to Thruster w DB @ 50#/hand
Even: 12-15 K HSPUs
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
Started the day really stressed cause i had jury duty. Was worried I could be stuck there all day or even for several days. Luckily got out at 12:45pm. Boom!
A. Used 25lb never done these. This was moderate load for reps.
B. Complete did 4 reps for 4 sets.
Had time crunch so did 8min for each EMOM. Everything felt very good except the OH walking lunge. It was better than last week but is hard. If that shows up, ouch.
B1-B2. Complete.
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