4/18/2016

A. Front squat, 3x4-5, 40x1; 2:30 rest
B. Close-grip bench press, 5-5-5, 22x1; 2:00 rest
+
For time:
5 muscle ups
10 assault bike calories
4 muscle ups
10 assault bike calories
3 muscle ups
10 assault bike calories
2 muscle ups
10 assault bike calories
1 muscle up
+
For time:
10 strict pull ups
20m prowler push w/straight arms
8 strict pull ups
20m prowler push
6 strict pull ups
20m prowler push
4 strict pull ups
20m prowler push
2 strict pull ups
+
Crossover Symmetry recovery


A. 155-175-190(4)
B. 90-100-105
+
6:05
all muscle ups unbroken
+
6:38
140# on prowler
+
complete


Fun day!

Front squats were okay, I don't think I warmed up enough for these. My left hamstring got super tight on the second set which is weird because that never happens. 

Bench press was good, this is getting easier. 

The muscle up workout was really cool! I enjoyed this a lot. I tried to keep my transitions really short between muscle ups and the bike. All muscle ups were unbroken and felt great. I tried to keep the assault bike steady but fast. I'm pretty pleased with my time, Stephen said he didn't think I could go much faster than that. I moved pretty well on this. 

The strict pull up workout was rough. I thought I would be able to do some of the sets unbroken but I had to break at least once, sometimes twice, on all of them. I dropped the prowler weight from what I normally use (180) because I wanted to be able to move it more efficiently. It was still tough. Strict pull ups are so hard when you're out of breath!