6/10/2016

AM
30:00 bike @Z1, off every 5:00 for 7-10 light barbell upright rows, 31x0

PM
A. Squat snatch, 5x3 touch and go @85, begin a set every :60
B. Back squat, 2-2-2-2, 40x1; 2:30 rest
C. Weighted strict fat-bar pull ups, 2-2-2, 21x0; 2:00 rest
+
For time:
7 burpee muscle ups
2:00 rest
21 glute ham sit ups
7 burpee muscle ups
2:00 rest
400m run
21 glute ham sit ups
7 burpee muscle ups
+
3 rounds for time:
10 assault bike calories
50m farmers walk, 70/hand 

AM
complete, misread this and accidentally used a dumbbell like last week....errrr....oops 

PM
A. complete
B. 205-215-225-235
C. 25-35-40
+
1:34
3:00
5:14
+
6:35


Awesome day in the gym! Good crowd and good vibe. It's always fun having Addison there. 

Touch and go snatches were super easy and crisp, these felt great. 

Back squats were really solid this week, 235 was not a problem for two reps. 

I really enjoyed the conditioning, burpee muscle ups were good today. I went through the first set of GHD sit ups pretty quickly but the second set was slower. I tried not to rest too much on the burpee muscle ups but on the last set I was starting to take longer breaks between the burpee and the muscle up. I subbed assault bike for the run since I'm trying to be careful about my knee before this weightlifting meet in two weeks. Overall happy with how I did on this. 

The assault bike/FW piece was cool, I tried to just stay moving and keep transitions short.