8/9/18

This morning was a great workout, this was the best I've felt since getting back from XC camp. Finally feeling like my normal self again. Had a solid workout, looking forward to resting tomorrow and training hard on Saturday.

A.
AMRAP 5:
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups

-3 Rounds + 20 Double-unders ... all sets unbroken, this was good training for transitions and getting into reps on the wall quickly, something I always need to work on. Would like to re-test this in the near future.

B.

For Max Reps:
:90 of Muscle-ups
Rest :60
:60 of Muscle-ups
Rest :60
:30 of Muscle-ups

-15/3
-4/3
-5/1 ... for a total of 31 reps ... last time I tested this I got 32 (December 2017). I will take 31 today given I haven't been training this movement much, overall happy with this effort. Looking forward to hitting 20 unbroken muscle-ups this season.

C.
5 Rounds, each for time:
30 Wall-Balls (20/14#)
15/12 Calorie Assault Bike
30 Bench Press (95/65#)
15/12 Cal Assault Bike
Rest 1:00

-4:30
-5:00
-5:30
-6:00
-5:21 (went 100% on the last set of bike cals, hit it in about :30)

-This was a really fun workout. All WB unbroken, each bike was about 60-62 RPM on the first set 68-75 on the second set ...  I was surprised by the amount I had to break up the bench press, was a challenge to get through each set, this was were I lost time over each set. Fun stuff, great conditioning.

D.
3 Sets:
DB Side Lateral Raise (2 x 20# DB) x 10 reps
Rest as needed
1 Round 'Durante Core' (10 Hollow-Rocks, 10 V-ups, 10 Tuck-ups, :10 Hollow Hold)
Rest as needed

-Complete