5/27/2016

AM
30:00 bike @Z1, off every 5:00 for 5/side light DB upright rows, 31x0

PM
A. Snatch pulls, build to a heavy, crisp single
B. Back squat, 4-4-4, 40x1; 3:00 rest
C. Weighted strict CTB pull ups, build to a 1RM
+
AMRAP in 10:00
5 muscle ups
10 glute-ham sit ups
.5 mile assault bike
+
3 rounds for time:
200m ski erg
40 double unders

AM
complete
20-25-25

PM
A. 195
B. 195-205-215
C. 205 (142 BW + 63) PR!
+
DNF, explanation in the comments....
+
4:45


DB upright rows were cool, I don't think I've ever done these before.

Snatch pulls were weird today, it felt like I hadn't snatched in a really long time. 195 was heavy and getting slow so I called it there. 

I was looking forward to the 10:00 AMRAP but I didn't finish it. I had just started my first round and I caught my fifth muscle up really weird, my hands were almost in front of me instead of to the side and I had to press out more than normal out of the dip. When I came down off the rings, my left shoulder blew up, I guess I tweaked it on that last muscle up? I did the GHD sit ups and assault bike but my shoulder was really bothering me so I just stopped. I didn't think I could do any more muscle ups. Sorry Stevo. I have never had this happen on the left shoulder before and that's why I got a little freaked out. I don't know if I didn't warm up enough or didn't do enough mobility? But that was the first time it has ever happened. 

I took a really long rest before I started the ski erg piece. My shoulder was still feeling a little weird but I tested out the ski erg and it didn't bother me so I went ahead and did the workout. I didn't want the training session to be a total bust. I thought I did relatively well on this, my transitions were quick and I tried to do the ski erg as fast as possible. I really need to learn how to do the ski erg correctly, I'm pretty sure my form is all wrong. My lower back always gets really sore. Double unders were unbroken on the first and third set, I tripped on the 25th rep during the second set.