January 6, 2016

Took a good 15-20 minutes to warmup and mobilize, but was still freezing cold when I started. Got good and warm after the MU's, and felt good for rest of training.

A. Muscle Up; 2 on the minute for 10minutes 

• Somehow I uploaded only 9/10 videos, so I'm not sure which is which...but here they are. Basically, I did sets 1-6 UB Doubles, then 1+1 Fail for sets 7,8,9 & 10. I was surprised, I really thought I'd get these! 
• 1: https://youtu.be/Za0LFbhVEjQ
• 2: https://youtu.be/jKhW5ix_rpA
• 3: https://youtu.be/jiCfXL8v8qM
• 4: https://youtu.be/kAGBoz0IxOA
• 5: https://youtu.be/ruVqG5Pe2dU
• 6: missing video? did a double
• 7: https://youtu.be/KaHb011TZZQ
• 8: https://youtu.be/B81mDAFmHHw
• 9: https://youtu.be/WFunR9tGGHw
• 10: https://youtu.be/86YDgs2jak0

B. HSPUs; 2 UB x 14 sets; rest as needed to ensure 2 connected reps 

• Sets 1-5 - UB 2 x Strict (full depth) EMOM x 5
• Sets 6-14 - UB 2 x Strict (Full depth) E90SEC x 9*
• * On set 14, ( did 1 strict + 1 kip, so I rested another 60 sec and did 2 x UB Strict) so really did a total of 15 sets.

C1. Weighted Ring Dips; 1-2 reps x 3 sets; rest 10 sec 
C2. Ring Dip; 4-5 reps x 3 sets; rest 20 sec 
C3. Ring Push-ups; 6-8 reps x 3 sets; rest 30 sec 
C4. Wtd Ring Row @ 41x2; 8 reps x 3 sets; rest 4min

• Set 1: 2 (@ 8kg KB) + 4 Ring Dip + 8 Ring Push Up + 8 UB Tempo RR w/ #25
• Set 2: 2 (@ 8kg KB) + 4 Ring Dip + 8 Ring Push Up + 6 UB Tempo RR w/ #25
• Set 3: 2 (@ 8kg KB) + 4 Ring Dip + 7 1/2 Ring Push Up + 4 + 2 UB Tempo RR w/ #25

+
30min of EN2 Work (airdyne, row, etc @ 140-155 BPM)
Decided to go for a little mixed modal today. Not exactly sure of output, but I GUARANTEE my HR was over 150bpm the whole time.

6 SETS x ALT EMOM - 30 MINUTES:

2 MIN AIR ASSAULT
1 MIN BOX STEP UPS
1 MIN KB SWINGS (Russian, 12 kg)
1 MIN DUBS (20-30 reps)