Wednesday January 18, 2017

Evening Session (4:30pm) 
1. 4x5 behind the neck jerk balance (every 90sec) @ 50-60%
2. 5x 1 front squat + 1 jerk (working up to 90% of complex from 2 weeks ago)

3. 6-minute amrap of:
      15 shoulder to overhead (115)
      10 toes to bar
    (rest 6 minutes)
    6-minute amrap of:
      15 shoulder to overhead (75)
      10 toes to bar
(rest 7 minutes)
4. 10-minute amrap of:
      2 strict muscle ups
    12 deadlifts (155)
    15 box jump overs (24)
(rest 5 minutes)
5. alternating tabata (8 sets each) of:
     ring muscle ups
     rowing for calories

6. 3x5 single-arm (each arm) ring row

Results: 
1. 170, 175, 180, 185
2. 135, 185, 225, 265, 295 
3. 5+20
    6+15
4. 5+14 
5. 27 muscle ups
    60 calories 
6. done

Notes: 
-- decent day overall. the mash up of the conditionings got pretty gnarly towards the end. lots of reps on sto and ttb to kick everything off. tried to stay unbroken on both movement in amrap #1, and then broke up the toes to bar on amrap #2 to see the difference. clearly a lighter barbell on #2, which I could move through much quicker, but breaking up the sets and reps made it easier mentally to go right to the bar eventually after a few rounds. 
-- strict muscle ups went pretty well. definitely a bit different hitting them with an increased heart rate. 
-- tabata was rough. just consistent moving. muscle ups were 6 and then 3's. rowing was 1200+/hr the whole time. made myself get right on the rower. didn't hop up to the rings right away after the first few sets, which is the only place I think things could have improved.