September 27th

8- felt good throughout the session.

A1. Wall facing static hs hold. (45s each set) rest 1 min
A2. Assisted german hangs; 30 seconds. (All felt good) rest 1 min
A3. Push jerk tng x 6 @ 60kg. rest 1 min
:5 sets
(All sets fine throughout)

B. Negative bar muscle ups; 20 slow controlled reps not for time
(Still find the negatives on these very difficult.)

C1. HS walk tech work 3 min. (Generally 15-20 feet every set now) rest 1 min
C2. Wide grip behind the neck pull ups; accumulate 15 reps (3 x 5 each set) rest 1 min
C3. L-sit – accumulate 1 min in perfect form (took 4 x 15s efforts, abs were smoked)
:3 sets

+
Row 15 min easy: 3506m

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