11/17/2015

AM
4 sets of:
6:00 bike easy
3:00 Balza/Drew rehab pieces of choice

PM
A. Back squat w/chains, 4-4-3-3; 2:30 
B. Muscle ups, 5:00-8:00 easy practice
+
For 8:00
evens- 5 strict pull ups
odds- 6-8 alternating axle front rack reverse lunges, moderate
+
For 8:00
evens- 1 rope climb
odds- 16 fast alternating box step ups/step downs, 20
+
Not for time:
800m walk cool-down

AM
complete

PM
A. 175-185-195-205(these numbers don't include the chains, not sure if I'm supposed to clarify that)
B. complete
+
complete w/110#
+
complete
+
complete 


Today was pretty good! The chains weren't nearly as weird as last week, I'm getting used to them. The only iffy set was the last one at 205, the first two reps were solid but the third rep was UGLY, I could tell my back was rounded on the way up. 

Muscle up practice was fine, no pain in the shoulder. I did a few easy triples on both bar and rings. 

I really enjoyed both EMOMs. Strict pull ups were okay, they feel weaker now that I'm using my lats instead of traps but I know I'm just trying to re-train myself to do everything correctly and certain movements are going to feel a bit off. Rope climbs were good, Austin said they looked fast. 

Cool-down walk was complete with my buddy Austin. Overall a very nice day.