12/15/2015

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

PM
A. Back squat, 5-5-5-5, 20x1 building so only last 5 is tough (still not maximal) 2:30 rest
B. Muscle ups, 5x3-4 unbroken, :90 rest
C1. 1-arm DB row w/straps, 3x3/arm, 10x1, :30 between arms, :30 rest
C2. Alternating axle front rack lunges, 3x10-12; 2:00 rest
+
For @80%
300m ski erg
400m run
500m row

AM
complete

PM
A. 155-175-185-205-225
B. 4 each set
C1. 60-65-70
C2. 10-12-10 w/100# 
+
6:38


I think today was the best I've felt during training in a few weeks, everything just went really well. 

Back squats were easier than they've been in weeks, I really enjoy doing these without chains. The bar felt so light on my back! 225 was tough but I definitely had more in the tank.

Muscle ups went pretty well, 4 easily unbroken each set. My shoulders were a bit sore after this was over, I really need to make sure I'm keeping up with my mobility. 

DB rows were good. Front rack lunges were okay, for some reason these have been awkward the past two weeks. I only did ten reps the first set because the sticker in the middle of the axle bar was poking me in the neck, I had to wrap it in tape. I did 12 on the second set and only 10 the third set, my knee was sort of feeling weird. Making an appointment with both Pete and Balza for this weekend/next week. It's not painful, it just feels like something needs to be popped back into place. Hopefully Pete can take care of it. 

I enjoyed the ski erg/run/row piece, although I think I took way too long of a transition between the ski erg and run. Since the garage doors were closed I went out the side door and I walked all the way there which wasted a lot of time, I was annoyed with myself for doing that. When I came back from the run I jogged to the rower. Meh. Overall my breathing was good on this.