January 25, 2016

Wanted to warmup my shoulders / arms up good so took about 15 min for locomotion and shoulder mob. Feeling specific pain "golfer's elbow" today - really fired up hard during ring rows and MU.

A. Muscle Up; 3 on the minute for 3 minutes, 2 on the minute for 

• For whatever reason, these were a disaster today. I don't think it was because pain in elbow - i just wasn't getting as high as I have been lately (with exception of the bat swing drills where i get really high) just wasn't feeling totally connected. 
• Set 1 - 3 UB
• Set 2 - 3UB but fail on 3rd dip press out
• Set 3 - 3UB but fail on 3rd dip press out
• Set 4 - 1 + 1 Fail
• Set 5 - 1 + 1 Fail
• Set 6 - 2 UB
• Set 7 - 1 + 1 F
• Set 8 - 1 + 1 F
• Set 9 - 1 + 1 F
• Set 10 - 1 + 1 F

B. HSPUs; 3 UB x 7 sets + 2 UB x8 sets; rest as needed to ensure 2 connected reps 

• While this took be about 30 minutes, I felt VERY good on these today - consistent for ALL reps
• Did ALL 15 SETS as 3 REPS UB - full depth to floor!

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

• Struggled a bit here today
• Set 1: WD #23 x 2; RD x 5UB; RPUx8UB; WRR #10 x 8
• Set 2: WD #23 x 2; RD x 5UB; RPUx8UB; WRR #10 x 6 + 2
• Set 3: WD #23 x 2; RD x 4UB; RPUx8UB; WRR x 7 REPS no load
• Set 4: WD #23 x 1 1/2; RD x 2UB+3NEGS; RPUx8UB; WRR x 8 no load

+
45min of EN2-3 Work (airdyne, row, etc @ 140-175 BPM)
(again, base off feel, have fun with this session!) 

• Had to really hold on today but did the whole 45 here was the breakdown:
• 4 SETS:
• 3 min Row
• 3 min Bike
• 1 min Box Steps
• 1 min 20 UB WBS
• 1 min 20-30 UB Dubs
• (last set ran instead of row)
• +
• 5 SETS:
• 200M Run
• 1 Min Bike
• 1 Min Box Step