5/6/2016

AM
30:00 bike @Z1, off every 5:00 for 6 alternating DB snatches @40

PM
A. Snatch pulls, 5x1 @185; :90 rest
B. Back squat, 6-6-6, 40x1; 3:00 rest
C. Weighted strict supinated CTB pull ups, build to a heavy double
+
AMRAP in 10:00
max muscle ups, 200m run every time you come off the rings
+
3 rounds for time:
300m row
200 ski erg

AM
complete

PM
A. complete
B. 185-195-205
C. complete w/45# @145 BW
+
24 muscle ups
+
7:15


Merrrrrrrr. 

Today started off pretty well, snatch pulls and back squats were feeling good. Definitely happy to be done with the 3030 tempo on the back squats. 

I think 45# is okay for a CTB double? I kind of rushed through this because I wanted to do the muscle up workout with Conner. 

Speaking of the muscle up workout, I was super disappointed with my performance on this. I was hoping to hit at least 7-9 muscle ups to start but I only got 6, the rings were swinging all over the place and I tried to steady them at the top but I had to just come down. The running started feeling bad almost immediately, my breathing was terrible and my legs were really heavy. I was going sooooo slow on the run. Muscle ups were 6/5/4/4/3/2. These were okay, Stephen said they looked fast the whole way through. I definitely should have tried to push the rest more on these though, I was standing around a lot before jumping up to the rings, especially at the end. I should have gotten closer to 30 muscle ups on this. The running did me in today. 

I was also not happy with how I started the row/ski erg workout. I don't know what was going on but I rowed the first 300m SO SLOW. Like, a 2:03 pace. I was casually talking to Austin as I was rowing. I shouldn't have been doing that and I don't know why I was going about it so casually. Luckily Stephen walked in after my first row and told me I needed to get that shit down to a 1:53. I'm glad he did that. I was able to pick up the pace on the second and third row and hold between a 1:53-1:55. I think I kept the ski erg at a solid pace for all three rounds. I wish I wouldn't have done my first row so slow. I don't know what my deal was on this. 

Overall not happy with how I performed today.