January 13, 2016

So. I felt great last Friday. Came in Saturday and did 30 Min Air Assault + 20 Min Row. Went out Saturday night. Got the Flu on Sunday. Again. Fucking. Sick. Again. I took next 2 days off and slept - felt much better today. I did the first half of program - not pushing it with cardio.

Did good shoulder warmup & Snatch work to #110.

A. Muscle Up; 2 on the minute for 10minutes (all 10min this week!) 

• I REALLY TRIED but only got first 7 Sets of 2 UB; then last 3 sets of 1 + 1 w/o dip press for last 3 sets

B. HSPUs; 3 UB x 5 sets + 2 UB x10 sets; rest as needed to ensure 2 connected reps 

• Finished ALL sets in 20:30 (Average 1 Set every 82 seconds) 
• Did first 5 Sets E90SEC @ 3UB - Strict Full Depth
• Did last 10 Sets in remaining time @ 2UB - Strict Full Depth

C1. Weighted Ring Dips; 1-2 reps x 4 sets; rest 10 sec 
C2. Ring Dip; 4-5 reps x 4 sets; rest 20 sec 
C3. Ring Push-ups; 6-8 reps x 4 sets; rest 30 sec 
C4. Wtd Ring Row @ 41x2; 8 reps x 4 sets; rest 4min

• Set 1: WRD @ #20.5 x 2 Reps / RD x 4 / RPU x 10 / WRR @ #25 x 6
• Set 2: WRD @ #20.5 x 2 Reps / RD x 4 / RPU x 10 / WRR @ #25 x 6
• Set 3: WRD @ #23 x 2 Reps / RD x 4 / RPU x 9 / WRR @ #25 x 6
• Set 4: WRD @ #25.5 x 1.5 Reps / RD x 3 / RPU x 8 / WRR @ #25 x 6