@ 11:00am
a) 500m row @ z1
30 calorie airdyne @ z1
completed. added a little bit of mobility in there as well.
b) for time:
1000m row
60 calorie airdyne (AD6)
10 burpees
500m row
40 calorie airdyne
30 burpees
250m row
20 calorie airdyne
50 burpees
19:30. the rows were 3:38, 1:46, :54. the airdyne was kept between 238 and 265 watts for the most part. then burpees were done at a consistent pace. just tried to stay consistent through the entire workout, and pushed through the last airdyne and then the burpees at the end.
@ 5:15pm
a) emotm x 10:00-- 2 muscle ups
completed. did an extensive dynamic warm up and mobility prior to this. felt solid, focusing on a good kip and transition from muscle up to muscle up.
b) 10:00 to a heavy snatch single
135, 155, 185, 205, 225, 235 (f, f), 235, 245. the misses at 235 were technique related. was letting the bar get too far out in front of me. the made rep at 235 felt good then 245 felt solid and smooth. was happy with how these weights felt today.
c) for time:
5 kb swings 70#
10 muscle ups
10 kb swings 70#
8 muscle ups
15 kb swings 70#
6 muscle ups
20 kb swings 70#
4 muscle ups
25 kb swings 70#
2 muscle ups
9:38. grip and shoulders were definitely feeling it here. on muscle ups, went 8-2/3-2-3/3-3/4/2. kb swings were 5/10/15/10-10/5-5-5-5-5. didn't want to burn out on anything on the workout. should have held on more on the set of 25 kb swings but kept the rests to a minimum between the smaller sets. muscle ups felt better today, need to keep working with them.
No comments:
Post a Comment