Strength: 3x3 Overhead Squat
45x10, 65x10, 85x5, 105x5, 120x3
I wanted to work more but we had to get to muscle up practice for our conditioing
Conditioning: 10 minute AMRAP
-3 Muscle Up attempts (or substitutes)
-Front Squat ladder @ 95lbs (1 on first round, 2 on second round, etc.....)
I got 10 rounds plus 3 muscle up attempts (33mu attempts, 55 front squats)
The muscle up substitutes were really helpful! I think I may be able to get a muscle up very soon. I am also about to do some dips now without bands, so hopefully the muscle up with come very soon.
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