AM
6000m row@Z1
PM
A. Back squat, 3-3-2-2 build so that only last set is heavy, 2:30 rest
B. Muscle ups, 3xAMRAP(-1) unbroken; :90 rest
+
For 18:00
1st: 4 alternating pistols w/:01 dead stop @bottom
2nd: 7-10 tough ring rows
3rd: 35 double unders
+
3 rounds not for time:
4/side powell raises, 40x0
10-15 reverse hypers
AM
complete
PM
A. 195-215-235-240
B. 7-6-5
+
complete
+
complete
PR 12-15-15
35#/side for RH
Z1 row felt excellent today.
Everything in the PM session went really well. Back squats were feeling good, I'm definitely building more confidence with these.
Muscle ups felt excellent today, so much better than last week. I was able to jump up to the rings and kip right away instead of having that weird swing like last week. All sets were really fast. I would have liked to PR on this but I could feel myself catching the last dip lower than usual so I called it. I got one less rep than last week but I also had :30 less rest between sets today so I'm very happy with this. It's cool that 7 unbroken muscle ups isn't really a big deal to me anymore and I can do it on a regular basis.
The EMOM went better than last week, dead stop pistols were a bit easier. I tried starting these in my nanos but alas, I could not hold the stop at the bottom without tipping over so I had to switch to my lifting shoes. Conner had a good laugh watching me fall over in my nanos. These felt better than last week, I'm doing them without knee sleeves but I wish I could do these without my lifting shoes. Also, I'm still going up on my toes. Ring rows were done with feet up on a box, 8 the first set then 7 for all sets after that. All double unders were unbroken.
Really good day in the gym, it was fun watching all my friends PR their snatch.
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