Sunday, November 20, 2011

Training: 11/20/2011

AM Training:
2 Deadlifts (335lbs.)
2 Muscle Ups
Rounds: 11 + 1 deadlift

PM Training:
4 Rounds:
15 KB Swings (24kg)
15 Ball Slams (20lbs.)
15 Burpees
15 Push Press (95lbs.)
Time: 10:14

Notes: Hit the first workout at around 9am. Warmed up with some rowing and mobility, then built up in weight for the deadlift. Strategy going in was just to keep it under control and not get stuck on muscle ups. The deadlifts were tough right from the get-go. Muscle ups were pretty smooth all the way through. I switched up grips a few times so that I didn't burn out my grip. Deadlift has to improve if I want to be elite. Unfortunately, it's just something that is going to take time.

The second workout, I got a solid sweat going prior. Rolled out the middle of my back because it was tight and sore from the morning workout. I was a bit unsure going into this workout. I was unsure of the time domain. I was unsure of the power output. I think I went out a bit too hard, because the workout hurt after the second round. I made the decision then not to back off, since it wouldn't feel any better, and I knew this was a tester. Fortunately I was able to hold a fairly high power output and keep moving through at a good pace. Burpees were tough since my hip flexors are still roasted from Friday's MAP session. All in all, I am pleased with the way I felt today. Need to get plenty of rest, tough week ahead.

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