1/19/2016

AM
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, build to a heavy triple
B. Muscle ups, 10x3 unbroken, :60 rest
+
4 sets for even times:
12 toes to bar
20 wall balls, 14 to 10
28 row calories
3:30 rest
+
2000m row @Z1

AM
complete

PM
A. 250
B. complete-ish, 2 MUs on sets 8,9,10 due to fear of ripping
+
3:17
3:35
3:35
3:30
+
DNS


Good day!

250 is definitely the most I've ever done for a back squat triple, I'm pretty excited about this. These are continuing to improve every week. I don't think a 300 pound back squat is so far out of reach anymore. 

Muscle ups were excellent again today but I had to drop to 2 reps on sets 8, 9, and 10. I tore my left palm last week doing muscle ups and I could feel my right one getting ready to rip this week. Every time I came off the rings I would check my hands just to make sure. I had a feeling if I went for a third rep, I would rip. It was a close call. Happy with how good my muscle ups are these days. 

Four sets were okay, I hate toes to bar. They were unbroken on the first set (hence why the time is faster) then broken up 6/6 on the second set and 7/5 for sets three and four with too much rest during the break. Wall balls were unbroken every set. Neat. Rowing is improving from where it was a few weeks ago. 

I forgot about the 2000m cool-down row and put my rower away after the workout, then I meant to hop on a bike for ten minutes and then I started talking to Duprie and then I had to go coach. I'll make this up on Thursday.