Monday!
A. Hang power clean:
4 x 3 unbroken, increasing in weight. Rest 2:00.
#185-#190-#195-#200(2) - bar felt heavy today, I need to get better dropping under on the catch. Slow elbows too.
B. HBBS: 3-3-3 rest
all @ #315-felt better than my #225 warmup
then:
4 sets for even times across all:
Row 250m
2 muscle ups
12 steps front-rack walking lunge, #135 (axel bar)
2 muscle ups
rest 1:00 between sets
2:19-2:22-2:25-2:22 (unbroken) - slowed the row a bit after the first set. All rows were under 1:38 pace, 1st was at a 1:33. Everything was unbroken, walking lunges while still awful, were better than last week. The MUs was almost totally different. Felt like a slug on the ones after the rower, and the ones after the walking lunges felt effortless.
then: For time:
100 Double unders (:55) missed at 24 and 81, but still managed under a minute (probably because I remembered to tie my shorts before starting instead of during)
60 AD cals. (4:20 - 3:20 actual) slightly over a 20 cal/minute pace
50 Hand release push ups(7:00 - 2:40 actual) - got smoked by these, opened with 10, then 5s, and 3-2s
40 TTB (9:22 - 2:22 actual) - hoped to do 5 sets of 8, open 8-5-6-2 then 5s and 3-2s - just tried to kep moving
9:22 total, I had hoped to be around the 8 minute mark, but not even close today. Push-ups got me. I think I could have pushed a bit harder on the AirDyne, but I kind of spaced out in the 30 cal range. DUs were ok, and TTB didn't quite go as planned.
A. Hang power clean:
4 x 3 unbroken, increasing in weight. Rest 2:00.
#185-#190-#195-#200(2) - bar felt heavy today, I need to get better dropping under on the catch. Slow elbows too.
B. HBBS: 3-3-3 rest
all @ #315-felt better than my #225 warmup
then:
4 sets for even times across all:
Row 250m
2 muscle ups
12 steps front-rack walking lunge, #135 (axel bar)
2 muscle ups
rest 1:00 between sets
2:19-2:22-2:25-2:22 (unbroken) - slowed the row a bit after the first set. All rows were under 1:38 pace, 1st was at a 1:33. Everything was unbroken, walking lunges while still awful, were better than last week. The MUs was almost totally different. Felt like a slug on the ones after the rower, and the ones after the walking lunges felt effortless.
then: For time:
100 Double unders (:55) missed at 24 and 81, but still managed under a minute (probably because I remembered to tie my shorts before starting instead of during)
60 AD cals. (4:20 - 3:20 actual) slightly over a 20 cal/minute pace
50 Hand release push ups(7:00 - 2:40 actual) - got smoked by these, opened with 10, then 5s, and 3-2s
40 TTB (9:22 - 2:22 actual) - hoped to do 5 sets of 8, open 8-5-6-2 then 5s and 3-2s - just tried to kep moving
9:22 total, I had hoped to be around the 8 minute mark, but not even close today. Push-ups got me. I think I could have pushed a bit harder on the AirDyne, but I kind of spaced out in the 30 cal range. DUs were ok, and TTB didn't quite go as planned.
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