5/1/2014

3 sets:
2-3 unbroken muscle-ups
200m run @ 90% aerobic
2:00 rest
+
3 sets:
16 front rack walking lunge steps
250m row @ 90% aerobic
2:00 rest
+
5 sets:
:10 AirDyne @ 100%
1:50 rest

1:05
1:05
1:07
2 MUs each time
+
2:06
2:00
2:00
95# for the lunges
+
complete


Muscle ups were tough today, turnover was slow and not as aggressive as usual. The walking lunges felt really good as well as the AD sprints, aerobically I felt awesome today. 

4/30/2014

AM
5000m row @ Z1

PM
A. Hang power clean, build to a 5RM
+
For 20:00:
Evens: 2-3 axel deadlifts, 160-200
Odds: 10 burpees
+
3 sets not for time:
15 moderate reverse hypers
:30/side plank

AM
complete. 24:01.2

PM
A. 165 (170 for two reps)
+
complete @180
+
complete


Z1 row felt awesome, I definitely enjoyed it more than the airdyne. I was pleased with the hang power clean although I would have liked to get 170 but I couldn't hold on to the bar for more than 2 reps. The axel deadlifts were cool since I have never done those before and they were actually a lot harder than I expected. Burpees felt really good today, they were all around :25. I am getting better at planks but still pretty terrible at them.