5 sets of:
:3:00 bike @high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest
PM
A. Back squat, 3-2-1-1-1, 20x1 building so only last single is tough (still not maximal), 2:00 rest
B. Muscle ups, 10x3 unbroken; :60 rest
+
3 sets for even times:
25 wall balls, 14 to 10
35 row calories
4:00 walk rest
+
2000m row @Z1
AM
complete-ish....I glanced at my programming and thought I had the same stuff from last week so I ended up doing the 4 sets of 6:00 bike and 3:00 mobility. Oops.
PM
A. 215-235-250-260-270
B. 8 sets complete (ripped)
+
4:01
3:56
4:19
+
complete
Today was good!
Back squats continue to feel really solid, 270 is only 10 pounds off my PR and it went up pretty easily (video). I think I could hit 285 if I had to hit a true max and made the correct jumps.
Muscle ups were awesome today. I decided to go back to catching them in a dip instead of straight arms because I'm more efficient out of the dip. Austin said it's good to have both in the arsenal and I agree. I was on track to hit an easy 10 sets but I ripped on third rep of my eighth set so I called it there.
Stephen told me to do ski erg pulls instead of toes to bar (on account of the rip) and I actually enjoyed that. This went much better than last week. Wall balls were broken up 19/6 on the first two sets (why? I don't know) and broken up 15/10 on the last set. I definitely rested too long during the third set of wall balls, hence the reason why my time is so much slower. But overall I went into this workout with a much better attitude than I did last week.
Feeling much better in general this week. I had a good talk with Stephen today and I'm feeling more confident about the Open and regionals. I'm not so stressed anymore about things "feeling bad", he said burpees and thrusters are never going to feel "good" and we should only start to worry if I get to a point where I'm feeling so shitty I'm failing muscle ups. I think I was just tired and stressed about my performance lately and it was messing with me mentally. I got some nice reassurance from Stevo and I'm feeling a lot better. I guess we all have to have a mental breakdown at some point, amiright?
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