October 26, 2015

Well, I didn't think I was sore. Until I tried to do pull ups and muscle ups. My triceps are somewhat swollen from all the pull ups I did on Saturday, I guess.

C2B Pull-up Porgression work as warm-up

• Did about 5 Minutes locomotion, small plate work first
• Did scap pull ups, and then some pause progression - triceps were sore

A. HSPUs; 3 Strict + 5 Kipping; 6 complexes NOT for Time 

• SETS 1-4 were all UNBROKEN (all 8 reps)
• SETS 5 & 6 were 2 x Strict / 1xStrict + 4 Kip / 1 Kip

B. Muscle-up x3 + 3-5 Ring Pull-ups; 6 complexes NOT for Time 

• Did 3 or 4 muscles ups - but had a hell of a time pressing up on the dip - decided best to skip this today as I think I would have grown very frustrated with failure due to arm fatigue

+
5min AMRAP @ 90%: 
7 S2OH @ 85# 
7 Burpee
7 Box Jumps (step down) 

• Did 4 ROUNDS, all sets unbroken
• breathing felt good - not sure how much faster I could go?

rest 10min 
5min AMRAP @ 90%: 
7 Thrusters @ 65#
28 Doubles 

• Did 4 ROUNDS - tripped up on last set of doubles, got a bit gassed and frustrated - felt I could've had 5 rounds easily here but didn't push hard enough

+

• Mobility on your own time
• Able to do warmups and shoulder mobility with 3 classes I'm coaching today