Thursday, November 15, 2012

Training: 11/15/2012

HRV: 89 (+6/green)
HR: 59
Click Test: 75

A. Wtd. Strict Muscle-Ups: 3x1-3; rest 3min (20(2),20(3), 22.5)
B1. Press: 4x2-3 @ 22x1; rest 90sec (155,160,170,180)
B2. 360 Pulls Clusters, 1/2 tucked: 4x1.1.1; rest 90sec
C1. CGBP: 3x8-10 @ 20x0; rest 60sec (165,175,187.5)
C2. One Arm Torso Row: 3x4-6 @ 30x0; rest 60sec b/t arms and after (75,80,85)
D1. DB Incline Cuban Press: 3x8-10 @ 2011; rest 60sec (12x3)
D2. KB Side Bends: 3x6/side @ 2020; rest 30sec b/t sides, then 60sec (70,75,80)

Notes: Felt fired going into today's workout.  I liked the way I warmed up for this workout also. EMOM x 6min going back and forth between sets of kipping HSPU and 50m sprint build ups.  Shoulders and back felt good today.  

Noticed that I need to pull the legs down during the transition of the muscle up so I don't get stuck as easily.

Press felt good today, focusing on extending through the thoracic and not the lumber spine.  360 pulls felt better too when I extended through the thoracic at the bottom.  

CGBP were no problem, though the last set was tough.  Focused on scap retraction on rows. 

Cuban press burned my scaps, and bends were tough on obliques.

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