@ 5:45am
a) 5:00 airdyne @ z1
b) 10:00 airdyne for max calories (AD6)
201 calories. burner here. first 5:00 was 95 calories, with the second 5:00 being 106 calories. started off at a solid pace, then slowly picked it up through the middle of the workout, then dropped the hammer in the final minute. legs and lungs were burning, mental game was important.
c) 5:00 airdyne @ cool down
@ 5:30pm
a) 15:00 skill session
completed. worked on handstand walking around squat racks, handstand walking with 45# plates to go over, muscle up swings and then a few muscle ups.
b) 15:00 to work to a heavy complex (clean + lo-hang clean + push jerk + front squat + push jerk)
185, 205, 225, 245, 255, 265, 275. felt good here. the last jerk was the toughest part, but was able to get under the bar each time. the push jerk is coming along nicely, getting under the bar much better than I have in the past.
c) 15-12-9
1) deadlifts 315#
2) handstand push ups (4" deficit)
4:33. unbroken on each movement. probably could have gotten back to the bar or back on the wall quicker though. still felt strong during the workout and think it went well.
d) emotm x 10:00- 2 muscle ups
completed. still a work in progress. after watching the video, technique was better today than I had last week.
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