6/22/2016

AM
35:00 assault bike @Z2, same pace as last week

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. Snatch balance, build quickly to a tough single
C. 1-arm DB row, 3x2-3/side, 20x0; :60 between sides
+
For time:
10 bar muscle ups
100' handstand walk
30 CTB pull ups

AM
complete
245 calories

PM
A1. Complete
A2. Complete
B. 160 (PR+5)
C. 65-70-75
+
4:30


Today was awesome! Snatch balances were much better than last week, I was a lot faster under the bar and my shoulders felt strong. I was definitely not expecting a PR today, I actually jumped from 145 to 160 because everything was going so well. I sat in the bottom for a few seconds just to make sure I was below parallel. PRs are few and far between these days so I'll take it! 

I thought the workout went well, I was shooting for closer to 4:00 but I ended up breaking up the CTB pull ups more than I expected. Bar muscle ups were 9(PR+2) and 1, these felt great. I almost went for the tenth rep but I caught pretty low on the ninth rep and I didn't want to fail the last one. Handstand walk was unbroken for the first 50 feet but slowed down on the way back and I ended up coming down around 30 feet. I was hoping to do the CTB pull ups in sets of ten but that didn't end up happening, I actually ended up breaking them up into pretty small sets (10/5/4/4/2/2/2). They were all butterfly and I tried to rest as little as possible between sets. I'm a little disappointed I wasn't able to do these in bigger sets but overall happy with my time on this.