April 5th, 2017

AM 
30 Sec Assault Bike @ 500+ watts 
30 Sec Rest 
30 Sec Double Unders 
30 Sec Rest 
30 Sec Row @ 1:39 pace 
30 Sec Rest 
30 Sec Burpees over Bar 
30 Sec Rest 
x7 sets 
(28 total min) 


PM (going back to some basic gymnastics work, if anything is bothering your wrist/shoulder let me know and we can find adjustments) 
A1. Strict Muscle up; 3-5 reps x 5 sets; rest 1min 
A2. Strict Weighted Vest HSPUs; 8-10 reps for time x 5 sets; rest 2min 
B1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x3, rest 1m
B2. Strict Chest to Bar Pull-ups; 10 reps + 10 sec bent arm hold x3; rest 2m 
C1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec x3; rest 1m
C2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 3; rest 2
D1. Bent Arm Shoulder Extension Stretch; 30 sec x 4 sets; rest 10 sec (bottom of Korean dip hold) 
D2. Tuck Front Lever; 15 sec x 4 sets; rest 90 seconds


AM. Toughest was the row. Just needed to toughen up. AB got easier as I went. DUs felt fine, about 55 each time. 10-11 burpees each set. It was challenging but not impossible. Probably just what we wanted. 

PM. 

A1. did 3 each set, just wanted to feel out armpit/lat, no pain. 
A2. used parralletes for first 2 sets, then from floor last 3, no pain in wrist, just felt stiff, need to slowly work it in. 8 reps each set
B1. done, not that hard
B2. Complete. these were tough on the 10
C1. Weight vest was tough but I completed all these unbroken
C2. Same as above
D1. I think i did these right? Korean dips, i think i did these right, i got nothin
D2. Done. not hard.