Finished rebuilding the Gympac again last night because I needed to install taller guide rails. I may have a post up about it on nick.blog tomorrow if I can get the labels printed. Went to the park at 10am.
Warm-up
- 300m Run
- Kip Swings
- OH Hold (50# DB)
Conditioning
5 Rounds (30s Work / 30s Rest)
- Muscle-ups
- Jump Rope
- Toes to Rings
- Single Arm OH Carry (50# DB)
I was able to do eight unbroken MU every round! I did 54-58-60-62-64 on the jump rope. It had been a long time since I last did single unders. I did 13 T2R every round and the carry ended up being about 45 feet with each arm. A lot of stuff hitting the shoulders, so I’m even more excited with how the muscle-ups felt and held up. I’ve never anything close to sets that large in a metcon before.
Midline
E2M – 5 Rounds
- 16 alt V-ups
- 16 Lying Leg Raises
- 12/12 Side Plank Bounces
Speed
12x
- 85m Hill Sprint
- 85m Walk Downhill
My legs felt heavy the entire time. I picked up the pace throughout and especially with the last 4-5.
Nick Momrik's Fitness Logs 