9/7/2016

AM
30:00 assault bike @Z2

PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Deadbug, 5x10 alternating (no hands in wall this week); :30 rest
+
For 10:00
evens: 3 squat snatches, 105
odds: 3 squat cleans, 155 
+
10:00 @80%
3 ring muscle ups
6 burpees
9 glute-ham sit ups
27 double unders
+
10:00 @80%
3 bar muscle ups
200m run

AM
complete

PM
A1. complete
A2. complete
+
complete
+
complete
+
complete


Today was fun! I am really enjoying all my programming right now. 

The snatch/clean EMOM was rough, this was harder than I thought it would be. My legs were totally dead after this was over, I couldn't pull off my shoes and knee sleeves fast enough.

I enjoyed both ten minute pieces. Ring muscle ups were caught with (mostly) straight arms. Bar muscle ups were all unbroken, I basically felt like I was running the entire time during this workout.