Sunday
Tina 24:53 (sit up/30kb/floor rope)
Dan 26:26 (40kb/feet on wall rope)
Pete 29:52 (50kb/feet on rope)
Monday
rest
Tuesday
‘Lynne’
Pete
bench 185-11, 11, 11, 8, 6=47
pull up-20, 20, 20, 20, 15=95
Total-142
Dan
bench 185-7, 6, 4, 3, 3=23
pull up-26, 22, 19, 19, 19=105
Total-128
Tina
bench 65-12, 13, 13, 10, 12=60
ring row-12, 16, 16, 17, 19=80
Total-140
Wednesday
Deadlift
135×10, 185×5, 185×5, 205×5, 225×5, 225×5
Three rounds:
Run 400m
50 sit ups
185 deadlift x15
Dan 13:18
Pete 15:26
Thruster 65×10, three sets for form
Thursday
Muscle up x2
Handstand negative drops x4
db swing 70 lb x8
Dan-5 rounds plus another set of muscle ups and 2 handstand drops. Took a lot of time on the drops from handstand to head stand, dropping as excruciatingly slow as possible. Switched grip at four reps on the db swing sets, worked on the start of the muscle up kip…still not instinctual but much better.
