8/3/2016

AM
45:00 assault bike @Z2 by feel

PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep; :30 rest
B. Back squat, build quickly to a single @80-90% 1RM
+
For 15:00
1st: 3 touch and go squat snatches, 95
2nd: 3 bar muscle ups
3rd: :45 assault bike recovery
+
3 sets:
:30 row @95%
4:30 rest

AM
DNS- needed the sleep

PM
A1. complete
A2. complete
B. 250
+
complete
+
150m (1:40.4)
151m (1:39.3)
148m (1:41.3)


I didn't get to bed until midnight because I was at the O-Town/98 Degrees concert with my best buds. I skipped my AM session so I could sleep in but I was still exhausted when I woke up. I am just not used to going to bed that late. It was definitely worth it though. 

Back squats were rough today, I was tired and my hips were tight. I worked up to 250 and it must have been pretty slow because New Joe asked me if I was working up to a one rep max hahaha. OKAY NEW JOE, POINT TAKEN. Just kidding, New Joe is awesome. I got to watch him PR his split jerk by fifteen pounds so that was neat. 

The EMOM was okay, bar muscle ups were super easy but snatches were all over the place. My hips would just NOT loosen up today, it was awful. 

Row sprints were fine, I sort of fell off a bit on the third one. 

V tired.