4000m row @ Z1
+
15:00 hamstring/hip/quad mobility work
PM
A. 1 & 1/4 front squat, no sleeves, 3-3-3 w/:03 initial descent (quick on the rest of each rep); 2:30 rest
B. Weighted ring dip, build to a max (score as bodyweight + weight added)
C. Bar muscle-ups, 5:00-8:00 practice
+
4 rounds nice & steady:
4 strict rope pull-ups (top hand 4-6" above bottom hand)
8 glute-ham sit-ups
4 strict rope pull-ups (top hand 4-6" above bottom hand), opposite hand on top
12 unweighted hip extensions
200m jog
AM
complete
PM
A. 133, 153, 173 (video)
B. 221.5 (166 + 55.5) (video) (PR)
C. complete, several fails and one make
+
complete
Brandie and Austin were both in early this morning, which was delightful!
Front squats felt good; probably could have / should have started a bit heavier.
Ring dips also felt really good, failed with an additional 2.5.
Missing something on the bar muscle-ups today... I kept trying to go through the bar instead of around/over it, which means my sternum is extremely bruised. Finally made one, but it wasn't pretty. I think I need to go back and watch some videos.
Brandie and Austin were both in early this morning, which was delightful!
Front squats felt good; probably could have / should have started a bit heavier.
Ring dips also felt really good, failed with an additional 2.5.
Missing something on the bar muscle-ups today... I kept trying to go through the bar instead of around/over it, which means my sternum is extremely bruised. Finally made one, but it wasn't pretty. I think I need to go back and watch some videos.
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