12/1/2015

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

PM
A. Back squat w/chains, build quickly to a heavy double, then take your time to work to a heavy single
B. 1-arm DB row w/straps, 3x3-5/arm, 10x0; :45 between arms
+
For 12:00
evens- 2-3 unbroken muscle ups
odds- 6-8 alternating axle front rack reverse lunges, moderate
+
For 12:00
evens- 1 rope climb
odds- 16 fast alternating box step up/step downs, 20
+
800m walk cool-down

AM
complete

PM
A. 210 
B. 50-55-60 (3R/5L)
+
complete
2 muscle ups each set
110# for axle lunges
+
complete
+
subbed mobility 


Today wasn't the best. Back squats were insanely heavy, I have no idea why. I was able to do 210 for a double last week and today I could barely do a single at that weight. I also felt my back tighten up during the single at 210 so I called it there, it got tight in the exact same spot as the front squats on Saturday. This is frustrating. I've had this happen a few times before, it always happens in the exact same spot. I was able to do the rest of my training but I had to just make sure I was careful. 

DB rows were fine.

The EMOMs were okay, I honestly had no motivation to do these today. Muscle ups were two each time, they were relatively easy and I was trying to catch them at full lockout but I didn't really have any energy to do a third. Rope climbs were fast, these are definitely getting better. 

I subbed 10:00 mobility for the cool-down walk so I could roll out my back.