6/29/2016

AM
40:00 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. 1 squat clean + 1 front squat, 10x1 building so last 2-3 sets are tough, begin a set every :60
+
For time:
15 ring muscle ups
15 bar muscle ups
+
3 rounds steady:
45' handstand walk
10 strict fat bar pull ups
200m run

AM
complete, 280 calories

PM
A1. complete
A2. complete
B. 125-135-145-155-165-175-180-185-190-200
+
5:19
+
complete


AM session felt GREAT this morning! I can't believe a few months ago I was nervous to do 20:00 at Z2. 

Squat cleans were awesome today, I think this was the best lifting session I've had in awhile. When I was planning my lifts on this I was originally going to try to get up to 215 but once I got started I realized that was probably a bit too overzealous for today (classic). I underestimated how fatigued my legs would get from the extra front squat on each set. Still though, every clean was fast and crisp and I had no misses. The clean at 200 was really easy but the front squat was a bit slow. I'm curious to see how high I would have been able to get if this was strictly a clean gauntlet without the front squat. I honestly think a 230 clean isn't too far off. 

Well guys, I was all excited for the muscle up workout and I basically sucked real bad. I was really disappointed with my performance on this. My clutch muscle ups were nowhere to be found today. I thought I would be able to open with a pretty large set on the rings but once I started I was all over the place. The rings were way too close together which made turning over difficult (I forgot to check this before I started) and I was swinging back and forth. I ended up breaking the ring MUs up 5/4/3/3 with way too much rest between sets. I was catching really low and pressing out a lot. What the eff. My muscle ups haven't been that shitty in a long time. I think I finished in a little over two minutes? I thought I would be able to make up for it by opening with a big set of bar muscle ups but alas, that was not the case. I did 4, 3, then doubles. I was resting a LOT between sets. These felt awful too, I could tell my kip was really restricted and I was catching really low. I did NINE bar muscle ups unbroken last week and today I could barely do three. I don't know what the deal was. I should have smashed this workout. Last year I did 7 ring muscle ups and 7 bar muscle ups for time and got 1:44 so this should have been closer to four minutes, not five. Bleh. 

Handstand walk was unbroken on the first and third round (I came down too early on accident on the second round) and strict pull ups were 4/3/3 every set. Also, today was the first time my knee didn't get aggravated after running! So at least that's something.