4/22/2016

AM
30:00 bike @Z1, off every 5:00 for 2 dead hang to inverted w/controlled descent- tuck 1 or both legs to all scaps/shoulder to control the movement

PM
A. Squat snatch, accumulate 7 singles @80-90% 1RM, rest as needed
B1. Back squat, 3x4-6, 3030; :90 rest
B2. Weighted strict supinated CTB pull ups, 3x3-5, 21x0; :90 rest
+
For time:
10 strict handstand push ups
5 bar muscle ups
8 strict handstand push ups
4 bar muscle ups
6 strict handstand push ups
3 bar muscle ups
4 strict handstand push ups
2 bar muscle ups
2 strict handstand push ups
1 bar muscle up
+
5 sets:
8 alternating DB snatches
24 row calories
8 erg-facing burpees
:90 walk rest

AM
complete

PM
A. 130-130-140-140-150-150-150
B1. 165-175-185
B2. 5-7.5-10
+
4:31
+
3:10 w/30#
3:03 w/35#
3:00 w/40#
3:03 w/45#
3:07 W/45#


Today was really fun! All my favorite stuff in one day. 

Snatches started off feeling a little slow but got better once I got to 150. Three crisp singles at 150, no misses. I like consistency. 

Back squats are getting much better, this tempo is becoming a BIT more tolerable. 

Weighted CTB pull ups were okay, they mainly just hurt my wrists. For some reason the supinated grip is really uncomfortable for me. 

The bar muscle up workout was awesome, I really enjoyed this. I thought I would be able to do all the strict handstand push ups unbroken (classic) but alas, I did not. The first ten were unbroken but I knew I would have to start breaking them up after that. I went 10, 4/4, 3/3, 2/2, 2. These were tough today and definitely made the bar muscle ups a bit more challenging. All bar muscle ups were unbroken. Yay! My breathing was good on this workout, my arms were just really fatigued. 

The row piece was tough, I felt kind of drained by this point. My legs were dead on the row. I started relatively light on the dumbbell snatches and went heavier each set. The two sets at 45# were slow and awkward. Burpees were steady. The row was not pleasant, legs felt like bags of sand. 


On another note, I started following the RP strength templates. Today is day 2 on the "base" template. I am just really hoping to lean out and get my food in order. This seems perfect for me, it tells me exactly how to break everything down at each meal and how much of everything I need to be eating. Hopefully it doesn't get in the way of my performance too much in the first couple weeks.