MO080317
Happy St. Patrick's Day!
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Sub 5 pullups/5 dips for every muscle-up.
Porch:
Scale time down to 15 minutes, the rest as Rx'd.
Sub 4 pullups/4 dips for every muscle-up.
Pack:
Scale time to 15 minutes, bridge feet on HSPU's, KB's to 1.5-pood
4 pullups/4 dips for muscle-ups.
Puppies/Buttercups:
Scale time to 12 minutes, bridge feet on HSPU's, KB's to .75-pood.
2 pullups/2 dips per muscle-up
Well I didn't do the entire time OR the Rx'd weights today...I was pretty spent from my bike and run so I did my best. 7 rounds in 12:47 of 10 pullups, 10 dips, 4 HSPU's, and 50lb DB swings. I stumbled out of the gym in complete spent-ness.
2 comments:
I did 14 rounds last time, but I just checked it was only 5 Pull-ups/ 5 dips for the 2 muscle-ups.
12 Rounds tonight of:
10 Pull-ups / 10 Dips
8 Kettlebell Swings at 60#'s
4 HSPU's
I'm back!
Official Warmup 8'18
"Nate" 9 rounds 19mins
20 min max rounds
8x8pullup/dip, 4 mod HSPU, 8 60lb db swings
Shoulders were spent! But 20mins max effort felt great...glad to be back, will try to remain consistent through May.
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