6/22/2015

AM
5000m row @Z1

PM
A. Back squat, 3-3-3-3 build so that only last set is heavy, 2:30 rest
B. Muscle ups, 3x AMRAP(-1) unbroken, 2:00
+
For 15:00
1st min: 6 alternating pistols w/:01 dead stop @bottom
2nd: 7-10 tough ring rows
3rd: 40 double unders
+
3 rounds not for time:
5/side powell raises, 40x0
10 light/moderate reverse hypers

AM
complete

PM
A. 175-195-215-230
B. 8-6-5
+
complete
+
complete
10# DB for PR
25#/side for RH


Back squats were feeling good today, I think the PR last week boosted my confidence a bit on this. 230 was tough, I was having to pause for a second at the top before each rep, but I think I still could have gone a little heavier. 

Mehhhhhhhhh the muscle ups were disappointing. They are still feeling very off and I'm not sure why. I was able to get 8 the first set, which ties my muscle up PR. The 8th rep was a struggle, I caught it REALLY low and it took me probably five seconds to steady myself and press out of the dip. The second set was the worst, my swing was all over the place and I was just not in a good rhythm at all. The third set was alright, my hands were starting to hurt at this point. Meh. These have definitely been much better than they were today. All the sugar I had on Sunday probably didn't help either. I've just been feeling very heavy lately and I'm looking forward to tweaking a few things with my food so I can lean out more and feel lighter. 

The pistols with the dead stop at the bottom were hard, oh my god. This was frustrating for a number of reasons. I was wearing my lifting shoes but I wasn't able to pull up my knee sleeves since it was so humid, so my pistols were slower than normal. I know this will only help me because I need to get used to doing pistols without relying on knee sleeves, but every rep was such a struggle and very slow. Also, I go up on my toes for pistol squats instead of staying flat, so it was difficult to stay balanced in the dead stop at the bottom. There were a few times when I would tip over and have to use my hand to steady myself. These were pretty frustrating. Rings rows were completed with feet up on a box. I did 9 the first set, then 8/7/7/7. Double unders were all unbroken except for the third set.