1/9/2015

35:00 airdyne @Z1 

1/8/2015

A. I clean thruster + 3-5 front squats, 3x1 tough; 2:00 rest
+
For 15:00
1st min- 2 squat cleans, 145
2nd min- 2-3 muscle ups
3rd min- 10 toes to bar
+
3 sets:
:45 row @97%
5:15 rest

A. 135-145-155
+
complete
3 MUs each time
+
227m/1:39.1
226m/1:39.5
225m/1:40.0


Really solid day. Thrusters felt a bit heavy today, the press out at the top of the thruster at 155 was tough. It felt good to do some front squats, I haven't done those in awhile. 

The EMOM was awesome! Squat cleans were very easy. Muscle ups felt GREAT today, nice and fast, 3 unbroken each time. Toes to bar were unbroken each time except for the last set, I broke it up 7/3 because I could tell I was going to rip if I didn't let go of the bar. 

Row sprints hurt but I'm glad I was able to stay relatively consistent. I lost it on the last 10 seconds of the third set but my goal was to hold just under 1:40 for all of them.