12/8/2015

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

PM
A. Back squat w/chains, build quickly to a heavy single, then drop 20-30 pounds off the bar load and accumulate 3-5 singles, rest as needed
B. Muscle ups, 3x4-6 unbroken, 2:00 rest
C1. 1-arm DB row w/straps, 3x3-4/arm, 10x0, :30 between arms, :30 rest
C2. alternating axle front rack lunges, 3x12-16, 2:00 rest
+
800m walk cool-down

AM
complete

PM
A. complete up to 205, 4 reps @185
B. 5-5-4
C1. 55-60-65
C2. 16-14-16 w/90# 
+
DNS


Back squats were much easier than last week, 205 was relatively tough so I called it there. 

Muscle ups were weird today. I caught them all on straight arms for the first set but they were extremely slow, the push off the rings into the kip was almost like it was in slow motion. Even Austin told me it looked really slow. I decided to catch the next set in a normal dip and they seemed to be a lot faster but the push off the rings still felt weird. The next set was just fatigue, my kip was really small and I wasn't being aggressive enough. 

DB rows were easy. Lunges were okay, I thought there was 100# on the bar and didn't realize it was only 90# until after my third set. UGH MATH. 

I didn't have time to do the cool-down walk, I had to go get a rental car since I've had two cars die on me this week. LIFE.