6/15/2016

AM
30:00 assault bike @Z1, same pace as last week

PM
A1. Bear crawl, 3x15' forward + 3x15' reverse, very slow and controlled keeping hips level; :30 rest
A2. Deadbug, hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. 1 snatch balance + 1 overhead squat both w/:02 pause in the hole, 1-1-1-1-1 moderate; :90 rest
C. 1-arm DB row, 3x3-4/side, 20x0, :60 between sides
+
5 rounds for time:
3 bar muscle ups
30' handstand walk
+
8:00 @80%
8 strict pull ups
10 ski erg calories
12 hand-release push ups

AM
DNS

PM
A1. complete
A2. complete
B. 85-95-105-115-125
C. 60-65-70
+
4:23
+
complete


Unfortunately I was not able to complete my AM sesh today. I had to cover the 7:00 AM class at MSC and I was planning on doing z2 on the airdyne during my 30 minute break between classes, but a few people ended up staying after class for awhile and by the time they left the 7:00 people were starting to filter in and my window has disappeared. I was bummed about this because I enjoy my Wednesday AM sessions. Oh well. Next week. 

Snatch balances were rough today, these weren't very smooth. The weight felt heavy overhead. 

The bar muscle up/handstand walk workout was really fun! I enjoyed this one. Bar muscle ups were unbroken for all sets, handstand walk was broken up once during the second set (I thought I had already passed the line) and once during the fifth set. I tried to keep my transitions short but I should have pushed the rest more before the bar muscle ups. 

It was effing hot today.