7/1/2016

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

PM
5:00-8:00 strict muscle up practice
+
A. Squat snatch, 5x5 @85 touch and go, begin a set every :60
B. Back squat, 3-3-3, 22x1; 2:30 rest
+
For time:
30 strict handstand push ups
25 glute-ham sit ups
20 assault bike calories
5:00 rest
30 kipping handstand push ups
25 glute-ham sit ups
20 assault bike calories
+
Not for time:
200 1-arm farmers walk, 70- switch sides as needed

AM
15:00 bike @Z1

PM
complete
8 reps complete, strung two together
+
A. complete
B. 205-215-225
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5:42
+
4:12
+
complete


I ended up only having fifteen minutes between classes today so I decided to just do the bike, I'll make this up next week. 

I am really enjoying my Friday PM sessions, it's probably my favorite training day of the week. I wasn't sure how successful I would be on strict muscle ups today, I've tried every week for three weeks and haven't been able to get another one. I told Leah and Stephen I would buy myself Mazunte if I got one. I failed the first attempt but I did eight after that with no misses! I even strung two together at one point, so that was awesome. These felt really easy today. I guess the key is doing them after a rest day instead of on day 3. Huzzah! 

Snatches were easy but got really tiring by the fifth set, I was breathing pretty hard when this was over. 

Back squats were really good today, 225 felt solid for three reps with the pause in the bottom.

The last time I did strict handstand push ups they were a complete disaster so I was glad they went well today. I broke them up 10/6/4/5/5 and finished them in 2:14. GHD sit ups were terrible as per usual, these make me so dizzy and they also make everything more difficult. I couldn't breathe on the assault bike because my abs were so sore from the GHD sit ups. Kipping handstand push ups were broken up 23/7, I guess I should have just done all 30 in a row but I could feel myself slowing down and didn't want to go to failure. GHD sit ups were AWFUL on the second round, I slowed way down on these. They are just the worst in every way. I kept the same pace on the assault bike as the first set. This was fun! (Except the GHD sit ups, they are dead to me). 

The Farmers carry was tough, my stomach was really sore from the GHD sit ups (because they ruin everything) so I was taking short breaks every 25-30 meters.