1/28/19

I felt tired when I woke up... lack of sleep / travel / weird food is catching up to me... tried to push it in the gym this morning... I felt pretty good until part C, but then felt really exhausted / flu-like for hours after this workout ... I think I need to taper down the volume a bit and recover. Hoping to feel better tomorrow.

A.
Ring Muscle-Up Conditioning
10 Minute Recovery Effort - Bike
On the 2:00 - 40% of Max Ring Muscle-Ups (7)
On the 4:00 - 50% of Max Ring Muscle-Ups (9)
On the 6:00 - 40% of Max Ring Muscle-Ups (7)
On the 8:00 - 50% of Max Ring Muscle-Ups (9)
On the 10:00 - 40% of Max Ring Muscle-Ups (7)

-Complete ... these felt good ... all sets comfortably unbroken.

B.

For Time:
30 Dumbbell Power Snatches (70/50#)
100' Handstand Walk
20 Dumbbell Power Snatches (70/50#)
50' Handstand Walk
10 Dumbbell Power Snatches (70/50#)

-9:40 ... this was tough, marked out a 25' walk and broke up a couple of these sets, core was generally fried after 30 snatches. Fun/good training.

C.
Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 65% (255#)
Set 2: 2 Reps @ 70% (275#)
Set 3: 1 Rep @ 75% (295#)
Sets 4-5-6: 1 Rep @ 80% (315#)

*After Each Set, Complete 25% Strict Handstand Push-ups (5)

-Complete ... spilled over a little on the last interval, overall felt good squatting, not so much on the HSPU.

D.
Row
4 x 4 minutes (max distance)
Rest 3:00

-Complete ... these were supposed to be max distance... but pretty much just did these at a 1:50-1:53 500m pace for each interval and didn't push the pace at all. This was round 1100m each interval. It was good to sweat, but this is where I began to feel ill.