1-11-16, MisFit #843

1-11-16
MisFits #843

1) 6 rounds of Cindy - NFT. But I did do them as fast as possible, obviously unbroken. 

2) Back squats 5x5 

255 x 3
275 x 5
295 x 5 RP!! 

275 x 2

275 x 3

Last cycle of MF we were doing 5RM once a week then 5x5 at a % of that number once a week. But I have kept it up even after that cycle and enjoying the gains!! 

3) AMRAP 10

1 power clean
1 Push Jerk
1 Muscle Up

2 power cleans
2 Push jerks
2 Muscle Ups

Etc, etc. 

6 Rounds + 16
finished 6's all cleans, all jerks and got 2 muscle ups

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I REALLY need to work on muscle ups. I have lost my ability to string them together and if I am feeling winded... there is no chance. Its all about the drop in after you finish the rep at the top. I need to spend time working on these. 

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5)

3 Rounds
20 Box Jumps
20  Assault Bike Calories 

rest 1:30

1:56
2:19
2:34
total 9:49

This was all mental, really to decide to push hard to get through this without coasting. That, of course burned down the legs. Each round was worse than the last and I was suffering to get through this. But it was a good one.