500m row 1.52

Power clean
3 x 5@40kg
3 x 5@50kg

HSPU on parralletes , man these are hard!

20 x pushups
5 x Muscleups

handstand practice

strict muscleups - a bunch

TGU
1 each side @24kg
2 each side @28kg
1 each side @32kg *first time, felt bloody heavy!

3 rds
5 x pullups
10 x squats
5 x bar dips

power clean
5 @40kg
jerks
5 @40kg

C & J @50kg
3 x 3

max muscleups - 7

been along time since i have picked up the bar, felt heavy but nice to get back into it

light handstand practice (no lowering for another week or so)

TGU
10 each side @16kg

5 rds
3 x strict muscleups
10 x KB swings @24kg

2 x TGU each side @24kg
*1st time using 24kg , felt pretty good

10-15 mins handstand pratice (starined my left hammy dammit, can hardly walk)

Might have to practice leading with the right foot  instead of left

Strict muscleups - 20 total , mostly sets of 2 and 3

a couple of HSPU sets to finish with

5 mins skipping
5 mins handstand practice

Strict muscleups
3 @bodyweight
3 @5kg
3 @5kg

Strict Press
8 @20kg
8 @30kg
8 @40kg

Muscleups

total 40

1 x 7
11 x 3

20 x Front squat @50kg
20 x HSPU
10 x Muscleup

15 x front squat @50kg
15 x HSPU
9 x Musclup

10 x Front squat @50kg
10 x HSPU
6 x Muscleup

woke up bloody sore!

3 x 5 *barely made last set

HSPU with 11kg Vest

3 x 5

Pullups with 11kg weighted Vets

1 x Muscleup with 11kg vest

WOD

3 rds

run 500m

5 x Powercelans @50kg

10 x HSPU

5 x Muscleup

10-8-6-4-2

Front Squat @60kg

Muscleups

Nasty Girls

50 x squats

7 x muscleups

10 x Clean @60kg

1st time rx'd, bloody hard

5 rds

500m run

5 x Pclean @60kg

5 x Muscleup

Squat Clean
5 x 3@60kg
10 x HSPU in between sets

3 rds
3 x Muscleups
10 x Abmat

24 x t2B

13 x OHS @40kg

9 x Muscleup

24 x Burpees

13 x C & J @40kg

9 x Ring dips

24 x Box jumps

13 x Snatch @40kg

9 x HSPU

18.44

3 rds

1.1km run

10 x muscleups

100 x squats

untimed (no squats in last round)

DOMS are on their way!

40 muscleups

Felt great

OHS

8 @20kg

8 @40kg

8 @50kg

1 @60kg (f)

3 @60kg

2 @67.5kg *BW

Muscleups in btwn sets total -20

3 rds

50 x squats

10 x Hang Power Clean @50kg

7 x Muscleup

untimed

Power cleans

5 @30kg

5 @40kg

3 @50kg

3 @60kg

1 @65kg

1 @70kg (f)

5 x 1@70kg

3 @60kg

5 x MU

Notes: Good to know I can get 70kg up although they were pretty ugly and still need a bit of work

6/4

Muscleups

4 x 5

5,5,5,4-1

5 rds

10 x Abmat

10 x Hip ext