So today my upper body was wrecked, shoulders were gone!
Deadlift 1 x 2 @ 80%, 8 x 3 @ 65% (rest 90 sec. Between sets)
Rest 5 min. Then
Good mornings 3 x 10 with 95#
Rest 5 min. Then
5 rounds untimed.
3 muscle ups
15 back ext.
Rest 2 min. Between rounds
Then.
3 cycles.
Each cycle is 2 rounds for time.
10 walking lunges with 53# kb in each hand
10 box jumps - 30"
Rest 1 minute between cycles.
1st cycle: 1:18
2nd cycle: 1:58
3rd cycle: 2:08
Today went good the deads were smooth and fast. The skill stuff was simple I was just focusing on technique on the pull in the muscle up. Now the wod was a leg and hip destroyer and that 1 minute rest went by like it didn't even help! But pretty happy with the times I got. Hello 2 days of rest!
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