Warmup
Samson Stretch
Shoulder ROM work
Overhead Squat w/ pvc x8
Back Extn x 8
Reverse Hyper x 8
Pullups x 8
Dips x 8
AMRAP 20 min
Muscle ups x 3
Skin the Cat x 3
Front Lever (one leg ext) x 3
3 rnds + 1 MU
My MUs were very frustrating, seems like its always 2 steps forward 1 step back with them.
Diet- Breakfast - 3 eggs, 3 egg whites blueberries almonds, spinach. Lunch - Burger salad, romaine lettuce, tomato, 2 burger patties, caesar dressing. Post wod- 3 eggs, 3 eggs whites, blueberries, spinach, mango. Dinner- Chilijam infused sirloin burgers w/ avocado and cauliflower, and almonds.
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Yay for chili jam. And I'm with you on the muscle ups, man. I'm afraid to even attempt them right now. Scared to fail and be pissed off for a month until they are back. Are you doing your own stuff or following the whiteboard there?
ReplyDeletefollowing the white board. 2x a week cftally does heavy barbell (1day squats, 1day deads) which i like, and this gymnastics was a welcome surprise.
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