Wednesday, January 29, 2014

1/29/2014

A. Thrusters, 6 x 7 @ 75; begin a set every :60
B. 1 squat clean + 1 front squat, 1-1-1-1-1-1 emphasize speed over load; begin a set every 2:00
+
AMRAP in 10:00:
100 double-unders
50 wall balls, 20 to 9'
max muscle-ups in remaining time


A. complete. All thrusters between :12-:14
B. 135-145-155-165-175-185
+
11 muscle ups


Good training day. Thrusters felt fast and easy. Squat clean/front squats were good, I failed one attempt at 175 which was weird. I didn't catch it right and fell forward but got it on the second try. 185 actually felt the best, technique-wise, out of all the reps. The wall ball/muscle up workout went well. I was able to do 80 double unders unbroken and then had to take a small break before I finished the rest because my shoulders were getting smoked. I did the wall ball in sets of 10 for the first 4 sets and then 5/5 for the last set. Those definitely made my shoulders/arms nice and tired for the muscle ups. I finished the wall ball at exactly 5:00. My goal was to get at least 10 muscle ups. I knew I wouldn't be able to get a ton because I'm still working on being able to do them with fatigued shoulders/grip. I was able to do them in sets of 2 until the 9th rep, then the rest were singles. Overall I am really happy with how this went, my breathing was good and I never felt like I was dying. I definitely need to work on smaller breaks between sets of muscle ups. 

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