January 4, 2016

Did a good shoulder and hip warmup today. Feeling tightness in right hip (IT band? Glute? back? need to get checked - it def hurts). 


A. Muscle Up Tech work for 10minutes 

• Attempted EMOM 10 MIN of: 20 DUBS + 2 MU
• Made it through 9 Sets, 6 were with Double MU, 3 were with singles.
• Goal was to go directly into MU after Dubs without rest. It was good.

B1. Back Squat; 3,3,3,3; rest 1min 
B2. Butterfly Pull-up; 8-10 x 4 sets; rest 2min (work on technique with this, don't get frustrated with them) 

• Set 1: Back Squat @ #155 
• Set 2: Butterfly work:  https://youtu.be/iDJBEGwtsgw
• Set 2: Back Squat @ #175
• Set 2: Butterfly work: https://youtu.be/asblaahfseg
• Set 3: Back Squat @ #195
• Set 3: Butterfly work : https://youtu.be/MveLZmfuZZs
• Set 4: Back Squat @ #205 - I FAILED ON 2nd REP!!!! ARGGGGHHH WHAT???
• Set 4: Butterfly work: https://youtu.be/JJvTAxifLek

+
For Time:  FINISHED IN 17:45
25 Cal Row  (2:06)
50 Wall Balls  (2:34 - 20/5/10/10/5)
100 Double Unders (2:57 - broken, totally)
50 Thrusters @ 65# (7:53 - total disaster - done in 5's)
25 Cal Row (1:52)

Felt good - but those Thrusters - I just hit a wall.