November 16, 2015

I seriously thought I was on the other side of this cold today, but it seems I'm still too congested to perform very well. I started out, but called it after the 2nd EMOM - just wasn't able to perform and I DO NOT want to delay my progress in getting better.

Warmup was 6 MIN (3 @ 16 s/m; 2 @ 18 s/m; 1 @ 20 s/m) damper 10.

EMOM for 10min:
Muscle Ups: 3 for 5min, 2 for 5min 

• started out strong, but started getting tricep spasms and then weakness in pressing out the dip
• Set 1 - 3 UB
• Set 2 - 3 UB
• Set 3 - 3 UB
• Set 4 - 2+1
• Set 5 - 1 + 1(F dip)
• Set 6 - 1 + 1 (F dip)
• Set 7 - 1 + 1 (F dip)
• Set 8 - 1 + 1(Fdip)
• Set 9 - 1 + 1 (F dip)
• Set 10 - 1 + 1 (F dip)

rest 4min
EMOM for 14 minutes:
Odd: 2 for first 3 sets. 1 for rest
Even: 6-8 HSPUs (start strict each round then kip) 

• Set 1: 2 R.C / 2ST + 2 + 4 Kip
• Set 2: 2 R.C / 2ST + 2 + 4 Kip
• Set 3: 2 R.C / 2ST + 2 + 4 Kip
• Set 4: 1 R. C / 4 + 2 Kip
• Set 5: 1 R. C / 3 Kip
• Set 6: 1 R. C / 4 Kip
• Set 7: 1 R.C / 4 Kip

rest 4min
EMOM for 14 minutes:
Odd: 8 C2B Pull-ups (see if you can start butterfly then go to kip)
Even: 14 Box Jumps (step down)

• Didn't do - noticed my performance on above sub par compared to last week, decided to save energy and do 15 min shoulder mobility