1/27/15

I felt much better this morning than yesterday. I had a very solid training session. I was kind of dreading this workout while looking at it on paper ... but once I got moving on it I felt surprisingly fit.  Leg is doing much better / body feels better generally, but didn't squat at all today because it is still slightly painful.

A.
Three sets, not for time, of:
Tempo Unbroken Strict Muscle-Ups x 3
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 50 reps
L-Sit x 30 seconds

-Complete, strict muscle-ups with the tempo were tough.

B.
Every two minutes, for 12 minutes (6 sets):
Power Snatch x 1 rep @ 90-95% (220-235#)

-Used 92% (225#) for all reps. Felt solid.

C.

C1.
For times (against a running clock):
Airdyne .6 Mile
10 Power Snatches (155/105 lbs)
20 Toes to Bar

When the clock reaches 8:00, complete the following…

C2.
Airdyne .6 Mile
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)

When the clock reaches 16:00, complete the following…

C3.
Airdyne .6 Mile
20 Toes to Bar
30/20 Strict Handstand Push-Ups

When the clock reaches 24:00, complete the following…

C4.
Airdyne .6 Mile
25 Burpees Over the Erg
50 Ring Dips

-3:03
-7:00
-DNF - 23 SHPU at 23:59
-8:13

-First part was easy, shoulder to overhead / HSPU / ring-dips were all very tough ... but overall happy with my performance / effort. Great day of training.