Wednesday, January 22, 2014

1/21/2013

A. Thrusters, 5 x 8 @ 65; begin a set every :60
B. Front squat, 1-1-1-1-1, 20X1, emphasize speed over load; begin a set every 2:00
+
AMRAP in 20:00, increase effort every 5:00 so that last 5:00 is @ Open pace:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 53

A. complete, thrusters between :14-:17
B. 155-175-185-195-205
+
9 rounds + 1 muscle up


Thrusters felt really good today, I haven’t done them in awhile but they were pretty fast. I am curious to see what my Fran time would be now that I can do butterfly pull ups. The 20:00 workout was alright. I started at a relatively slow pace. I was able to get three rounds in the first 5:00 but was not able to hold that pace. My breathing was completely fine but the muscle fatigue got to me. The handstand push ups and kettlebell swings definitely had an impact on my grip and forearms, making the muscle ups more and more difficult as the rounds went on. Muscle ups were unbroken until the eighth round, then I had to switch to singles. By the ninth round my forearms were pretty tired. I got the first muscle up and failed the second. I had 10 seconds to try for another one but failed it. So frustrating. Muscle fatigue is annoying because at a certain point there’s nothing you can do but rest until you know you can get another rep.

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