Today was a variety day & I just had a bit of fun
Warmup
8 explosive pullups to the mid chest
3 muscle ups
16 kg Kettlebell snatches 12L, 12R
Kettlebell snatches (Maffetone style but I did exceed my target heart rate a few times)
20 kg 8L, 8R
24 kg 6L, 6R
28 kg 5L, 5R
32 kg 4L, 4R
28 kg 5L, 5R
24 kg 6L, 6R
20 kg 8L, 8R
Pullups
+32 kg - 1 single with a flex hang at the top & a slow negative with iso holds on the way down
+16 kg - a few explosive reps and 1 clap at the top
Chinups
+48 kg - 1 single with a flex hang at the top & a slow negative with iso holds on the way down
+56 kg - one woeful miss, my chin didn't quite clear the bar.
I missed the +56 kg lift today. I have lifted it a few times recently, so I was a bit disappointed. I attempted it with only a few seconds rest after the pullup done at + 32 kg. Makes note to self - rest long enough between lifts for the ATP to fully replenish.
Keep Steeming Friends