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| Nicole and Renee sharing one of their recipes they got from the Primal Blueprint Cookbook. Pumpkin Muffins and Scrambled Eggs. |
Conditioning: As Many Quality rounds/reps As Possible in 20:00:
- 2 Muscle Ups
- 4 Pistols (each leg)
- 8 Kettlebell Swings (Heaviest Possible)
This is for 20:00, so go for perfect reps over a large number of rounds. For the Kettlebell Swings, go heavier than you have in the past, even if its for one rep at a time. BUT ONLY if you can maintain the Hollow Body Position with the KB extended above your head.
Post scores to comments.
SWOD: Worked on hang cleans
ReplyDeleteMetcon: 5 rds- 2 pull-ups, 2 ring dips with red band for muscle ups, assisted pistols, 53lb KB
Metcon: 7 rds + 2 HSPU's
ReplyDeletesubbed red band strict pull ups/skinny black band assisted dips for muscle ups, HSPU's w/ 1 abmat for 6 rds 2 abmats for last two rds, 53# kb
10 rounds + 2 mu,3 hspu RX 70#KB
ReplyDeleteswod: muscle up attempts.. not yet. 5x3 strict pullups
ReplyDeletemetcon; 9 rnd's +2 pullups +2 ring dips +2 pistols
scaled MU's to 2strict pullups/2 ring dips w/small black band
62# kb
DeleteGot my first "L-sit" muscle up
ReplyDelete10rds + 3 hspus: all mus, with 70# kb, one mat for hspu