6/17/2016

AM
30:00 bike @Z1, off every 5:00 for 6-8 light barbell upright rows, 31x0

PM
A. Back squat, 5-5-5, 22x1; 2:30 rest
B. Weighted strict fat bar pull up, build to a 1RM, 21x0
+
3 rounds for time:
21 assault bike calories
15 GHD sit ups
9 muscle ups
+
Not for time:
200m farmers walk, 70/hand 

AM
complete w/75#

PM
A. 185-195-205
B. 211 (143 BW + 68)
+
15:16
+
complete


I love Fridays!

Back squats were kind of tough today, 205 isn't very impressive for a set of five...

Weighted pull ups were solid, I was happy with this. 

The assault bike/GHD/MU piece was actually fun. GHD paired with muscle ups is a nasty combo, I really started to feel it on the third set of MUs. I thought I kept a pretty solid pace on the assault bike and GHDs but my muscle ups slowed WAY down. I was resting a lot between sets, especially on the third round. I was just standing around staring at the rings a lot. I used the thin rings just to switch it up and it wasn't too bad. MUs were broken up 4/4/1, 3/3/3, 2/2/2/3. Not the best. I should have been under fifteen minutes on this, I was on pace to beat it but I had fifteen in my head so I allowed myself to rest too long during the last round. So jive. ("Jive" means lame in jazz speak). 

Farmers walk wasn't terrible, I took a short break every 50 meters.