Friday, December 9, 2011


A. Three sets, not for time, of:
Unbroken Muscle-Ups x 2-6 reps
Unbroken Double-Unders x 30-50 reps
Unbroken Handstand Push-Ups x 4-10 reps
(aim for top end of each range, note how many completed each set)

B. Six sets of:
Snatch Balance + 3 Overhead Squats
Rest 2-3 minutes
(build to the heaviest set you’re capable of)

C. On the minute, every minute, for 10 minutes:
Pull-Ups x 10 reps
Handstand Push-Ups x Max Reps
(score total number of pull-ups & HSPUs completed in the 10 minutes)

A. MU: 1/1, 1/1, 1/1 (Can sometimes get a double on MUs, but not today), DU: 21, 30, 28 unbroken, HSTPU: 5, 3, 4
B. 115/135/145(F)/145/145(F)/145
C. All 100 pull-ups and 23 HSPUs (5/3/2/2/2/2/2/2/1/2)

Part C was tougher than it looked on paper. Still struggle with timing on the Snatch Balance.

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