morning session- 5:30am
went to bed a little after 9:00pm and woke up at 4:42am. felt pretty good when waking up. no real soreness or fatigue. body seemed ready for the morning workout.
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EMOTM work
20 total minutes
odd- 15 box jumps 24"
even- 6 deficit (7") handstand push ups
these each went well. ub on the handstand push ups easily. felt it in the shoulders a bit towards the end of the 20 minutes. kip felt real efficient today.
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AD intervals
:30 hard, :30 light
x20 sets
AD sprints may be the worst thing to do. watts were kept between 285 and 305 for much of the time during the hard portions, with it dropping to 274 a few times and going upwards of 340-360 towards the end. sprints were getting tasty towards the end, felt it in my quads quite a bit.
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afternoon session- 4:15pm
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EMOTM shoulder to overhead complex (x10 total minutes)
1 strict press + 2 push press + 3 power jerk @ 70% of last week's heaviest set
done at 155. nice and easy. good volume work here. more of a dynamic effort type of strength piece. want to continue to work on the strict press, which will help with the handstand push ups.
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3 rounds:
7 muscle ups
21 wall balls
5:51. good workout. muscle ups went 7/3-2-2/2-2-2-1. need to keep getting them better and working on the endurance of them. shoulders were a bit fatigued from the overhead work (handstand push ups and sh2oh). felt great on the wall balls.
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6x50m sprint (rest 1:00 between)
good work. not full blast, still feel a pull in the groin on sprints.
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