Weightlifting Day

Saturday night, Rick graduated from Novice to the level of 'Journeyman Muscle-uper' when he completed a one 'smoking muscle'. Thankfully I took some notes: Enhale on ascension, exhale on the descent... if only this was filmed, then this original style of muscle-up may have dawned the pages of crossfit.com

Warm-up
10xOHS
Burgner WU
10xMuscle-Up Warm-up
10xSquat Touch
Dynamic Stretches
5 attempts at full muscle-ups (failed)

WOD for April 15th
10 x 1p Kettlebell Swings
10 x 95lb Hang Power Snatch
10 x 95lb Push Jerk
3 Sets

2 min rest between exercises

comments: This workout was meant to be a slower tempo workout where I could really focus on absolute power & form. Result was a good workout. No complaints.... Might try the sub 7:30 2k row tomorrow.