Monday 1-17 OPT Day 104:
TRAINING:
2 pd/1.5 pd KB Swing Breathing Ladder
(1-15; 1 swing, 1 breath, 2 swings, 2 breaths...etc...you HAVE TO attempt the next set when breaths are done - if you complete it, post the time; it is for control, not speed)
rest 5 min
For time:
1 muscle up, 10 unbroken ring dips, 1 muscle up, 9 unbroken ring dips...down to 1 muscle up, 1 ring dip
(you must start the ring dips immediately AFTER your muscle up attempt, i.e. muscle up INTO the 1st ring dip and begin the dips; muscle ups from COMPLETE hang and arms straight; if you come down from the dips, you know what happens!)
Training Outcome/Notes:
KBS Breathing Ladder completed as Rx'd in 9:20ish...forgot to check immediately when finished.
MU/Dip Ladder as Rx'd in 4:50-51. I missed the last dip. I did the round of two and tried to jump back up and could not complete the dip of the MU. Lost some time dropping and shaking back out to finish.
Cash Out:
Worked on doing some contolled weighted (20#) PUs from an externally rotated position. 3-4 sets of 3-4 reps.
Hollow Rocks: Accumulated 3min of Hollow Rocks (30sec on/30sec off)
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