Wednesday, October 9, 2013

10/9/2013

2 sets of:
7 touch-and-go deadlifts, 185-225
100m spint @ 90%
4:00 rest
+
2 sets of:
:40 AirDyne @ 95%
5:00 rest
+
3 sets of:
:50 row @ 100%
6:00 rest 


complete @225
+
complete
+
complete
250m/1:40.1
248m/1:40.9
244m/1:42.5


Good day today. Deadlifts felt nice and easy. The airdyne wasn't as bad as I thought it was going to be. The row sprints went surprisingly well today. I just tried to keep it at 1:40 the whole time and was able to hang on to that pace for the first two sprints. I lost it a little bit on the third one but overall this was a large improvement from the previous week, last week my pace on the third sprint was 1:51. I feel like I redeemed myself a bit from my atrocious performance yesterday. 


10/8/2013

A. Front squat, build to a 2RM
B. Squat snatch, build quickly to a single @ 125
+
AMRAP in 12:00:
2 unbroken muscle-ups
30 unbroken double-unders


A. 195
B. complete
+
4 rounds


Front squats felt heavier than last week, I was hoping to get up to 200 for a double but 195 was a struggle so I stopped there. Snatches felt really really good today, I was dropping under the bar quickly and every rep felt the same, even 125 so that's good. The muscle up/double under workout was such a disappointment. I went in really confident because I was able to get 6 sets of 2 MUs last week in 10 minutes so I thought I would be able to get at least 6 rounds on this. But right from the start my muscle ups felt like shit, I don't know if I didn't warm up enough or what was going on, but I felt like I weighed 1000 pounds. I was catching myself super low in the dip, lower than I have ever caught myself on muscle ups. I got through 3 rounds and then did 1 muscle up and failed the second so I couldn't move on to the double unders. I strung two together barely. When I went back for the 5th round I did 1 MU but failed the second. Then I tried again and failed the FIRST muscle up. What the fuck. Then I got another muscle up but couldn't string another one together and then time ran out. I was so disappointed with this because every muscle up felt terrible and I was doing so well last week. 


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