1/15/19

Today was a solid workout... my chest and triceps were extremely sore from yesterday, which made me nervous about doing the first part, but tried to loosen things up and get through it pain-free.

A.
Ring Muscle-Up Conditioning
10 Minute Recovery Effort Bike

On the 2:00 - 30% of Max Ring Muscle-ups = 5
On the 4:00 - 40% of Max Ring Muscle-ups = 7
On the 6:00 - 50% of Max Ring Muscle-ups = 9
On the 8:00 - 40% of Max Ring Muscle-ups = 7
On the 10:00 - 30% of Max Ring Muscle-ups = 5

-Complete ... all sets unbroken.

B.
"Chain Reaction"
3 Rounds:
21/15 Calorie Row
7 Toes to Bar + 7 Chest to Bar Pull-ups + 7 Bar Muscle-ups

Directly Into...

3 Rounds:
9 Power Cleans (175/115#)
9 Push Jerks (175/115#)

-14:05 ... finished the 3 rounds in 7:54 unbroken on all sets, with short breaks between each movement ... push-jerks unbroken, all singles for the power cleans.

C.
Midline
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 GHD Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 15 GHD Sit-Ups

-Complete with 50# DBS

D.
Conditioning
21-18-15-12-9:
Calorie Ski Erg
Calorie Bike
Rest 1 Minute Between Rounds.

-Complete ... didn't get the time, just went HAM, fun stuff, lungs feel good.