2/19/2016

AM
10:00 bike @Z1
+
3 sets:
:30 row sprint
4:30 walk rest
+
10:00 mobility 

PM
A. Front squat, 3-3-3 moderate/tough, 2:30 rest
+
AMRAP in 10:00
60 bar-facing burpees
30 overhead squats, 85
10 muscle ups
+
3 rounds not for time:
10 assault bike calories
10 unbroken CTB pull ups

AM
complete
+
152m
151m
155m
+
complete

PM
A. 195-205-215
+
9 muscle ups
+
complete-ish. CTB pull ups broken up 5/5 due to fear of tearing 


Mehhhhhhhhhhhhhhhhh.

Front squats felt really good today, 215 was pretty easy for three. 

I was super disappointed with my score on the 10:00 piece, I thought I would definitely make it back to the burpees after the muscle ups. I tried to keep the burpees as steady as possible, I probably should have gone a bit faster on the last ten reps. I finished the burpees right around five minutes and took a few seconds to put on my belt. My original plan for the overhead squats was to do three sets of ten. I did one set of ten and then that plan went out the window. My breathing was okay but my legs were toasted. I did 10/6/6/8 for the overhead squats. I wish I would have worn my knee sleeves and wrist wraps for these, my forearms were blown up when I got to the muscle ups and I think my knee sleeves would have helped me bounce out of the squat faster. My right knee was also feeling unstable during some of the overhead squats so I definitely should have worn my knee sleeves. I got to the muscle ups with two minutes left. I did 3/2/2/1/1 and then time was up. My muscle ups felt terrible, what the hell. My arms were so tired and I was catching VERY low, struggling to press out of the dip on some of them. I was also resting way too long between muscle ups. Overall I was not happy with this. My breathing was decent but my muscles were extremely fatigued on the OHS and muscle ups. Afterwards, Duprie and I did 2 muscle ups every :30 for two minutes, just to gain back some confidence. My muscle ups felt awesome and I was catching them super high, so I don't know what the deal was during the workout. I know if I was doing this during the Open and I had Stephen talking me through it I could definitely do better. I'm just frustrated with how tired I felt. I don't want this to happen during the Open workouts. 

I broke up the CTB pull ups 5/5 each set, I could feel my palms getting ready to rip.