4/15/2013

:30 @ 85% on airdyne

:30 @ 50% on airdyne

x 20

complete

+

pistol squat and bar muscle up practice. Was able to string 2-3 MUs together every time

4/13/2013

5 rounds @85-90% effort:
Run 400m
Amrap unbroken muscle ups
30 wall balls

complete
2-2 (bar MUs)-1-2-2

This wasn't nearly as bad as I thought it was going to be. Running and wall balls are basically my two least favorite things but since it was 85-90% effort everything felt really good. I was going to alternate between bar muscle ups and ring muscle ups each round but the when I did bar muscle ups the first time I ripped open a giant callus on my hand so I stuck to ring MUs for the last three rounds. I was happy I was able to string 2 muscle ups together almost every round since I have been having a lot of trouble with that lately so I'm definitely going to start working on that more often. Afterwards worked on some handstand walk, I need to do that more too, I haven't practiced that in awhile and I wasn't able to go as far as I usually do. 

4/11/2013

30 min airdyne @ z1

complete

4/10/2013

EMOM for 20 min:

Odd- 3 power snatch 95#

Even- 40 double unders

+

EMOM for 20 min:

Odd- 5 burpee chin ups

Even- 5 thrusters 95#

+

EMOM for 20 min:

Odd- 5 deadlift 205#

Even- 3 parallete hspu

complete

This was such a long day, but it was awesome. The first workout felt really good, all snatches were touch and go and all double unders unbroken. The second workout was AWFUL, the burpee chin ups took forever and the thrusters felt really heavy. That was definitely the worst one by far, and I ended up tearing my hand halfway through. The third one was pretty good, I was happy I was able to do all the parallete HSPUs, I was worried I would have to switch to normal HSPUs after awhile but they felt surprisingly good on the paralletes. The deadlifts felt heavier than expected but since it was only 5 reps it wasn't too bad. Overall this is one of my favorite workouts I have ever done, and I'm glad Josh was able to do it with me, it would have been terrible to do it by myself! Glad tomorrow is just a 30 min z1 airdyne session. 

4/9/2013

Row 10 min z1

+

Row 500m @2:03 pace

rest 2 min

x6

+

Row 10 min z1

2:00.4

2:01.5

2:00.8

2:00.8

2:04.6

2:04.5

These felt pretty tiring, I feel like I haven't done row sprints in forever. I went out too fast on the first couple sprints and then lost it on the last two. Definitely learned my lesson for next time. Luckily it was a beautiful day so Josh and I were able to row outside. The final row at Z1 was the worst row of all, I was so tired and just wanted to be done! 

Finishing out our final Z1 row

13.5 Attempt #1

13.5

4 minute AMRAP of:
15 Thrusters (65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed

69 reps

This was pretty terrible. The first round of thrusters felt really good, then I tried to butterfly my CTB pull ups and they went to shit so I had to switch to regular pull ups almost immediately. Overall I just took too much rest between sets of pull ups. My goal on Saturday is to finish all the thrusters and get at least 1 pull up. I definitely know I can get more than 70 reps. I'm actually looking forward to doing this one again. 

4/3/2013

1:00 airdyne
1:00 row
1:00 run
1:00 single-unders
1:00 prowler push (no weight)
repeat for 30 minutes

complete

Tonight we find out the final opens workout....I have a feeling it's going to be Fran-related.