AM - micoach walk 10 min blue zone - covered 1km
PM -Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored, 10 decline situps, 15 abmat back extentions, samson stretch, bergener skill stuff, 2 MU progs, rolling ITB in tennis balls to stop knee clicking
C/I Chin up challenge test with Pull up rev. = 6, push challenge test with red band assist in 3 = 5
TUESDAY 110125 Muscle-ups, Squats
Three rounds for time of:
8 Muscle-up progressions (Squat pull, with jump assited to straighten arms)
25 Squats (20,5) (20,5), (17, 4,4)
Done in 7.14 mins
Splits MU 0.53, Sq 0.59, 1.12, 1.11, 1.41 (thought I miscoutned so did 9 to make sure), 1.16
C/O some more MU progs at different ring heights, pulls x 3 with pull rev, 2 x 1 legged squats rope assisted, beginner ring push ups x 3
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