6/3/2016

AM
30:00 bike @Z1, off every 5:00 for 4-6/side moderate DB upright rows, 31x1

PM
A. Snatch pulls, 6x1 @175, begin a rep every :75
B. Back squat, 3-3-3-3, 40x1; 3:00 rest
C. Weighted strict fat bar pull ups, 3-3-3, 21x0; 2:00 rest
+
AMRAP in 10:00
7 muscle ups
14 glute-ham sit ups
70 double unders
+
3 rounds for time:
15 ski erg calories
20 row calories

AM
complete w/25#

PM
A. complete
B. 195-205-215-225
C. 20-25-35
+
2 rounds +23 double unders
+
9:40 


Finally felt back to normal today. 

Snatch pulls were easy except my crappy tape tore right in the middle of two different pulls. That was annoying. 

Back squats were much better than last week. 

I enjoyed the pull ups on the fat bar, that was cool. I can tell doing more fat bar stuff will improve my grip strength. 

I definitely didn't perform how I wanted on the AMRAP. Muscle ups felt really hard today, first round was 5/2 then 3/2/2 for rounds two and three. I caught a few of them pretty low and strained to lock out the dip which hardly ever happens. I was also resting way too much between sets. I tried to stay moving on the GHD sit ups but those always make me dizzy. Double unders were unbroken each round. Meh. I should have gotten at least three rounds on this, not sure why my muscle ups were so off today. 

Ski erg/row cal workout was tough, I didn't think it would take me this long but once I started my goal became to get under 10:00. Ski erg slowed wayyyyy down on the second and third round, my arms were so fatigued and I had no pulling power. Ski erg is becoming one of my least favorite things. I thought I kept the row at a pretty good pace and I tried to keep transitions short between the two movements. I know this should have been closer to 9:00.