HRV: 102 (-1/green)
10 min AD/mixed mobility warmup
Airdyne 30 sec @85%/30 sec @50% x 22 sets
AD 10 min @Z1
Notes: I was pretty sore getting out of bed this morning, but it was a good sore. Nothing in the joints, just muscles. Felt good warming up. First 8 sets my quads were burning bad, and I was holding 424 watts. The remaining sets felt better and I was holding 439 watts. Heart rate maxed out at 174 watts. Didn't feel lactic, just localized fatigue.
A1. Bench Press: 4 x 6,4,2,6; rest 2 min (235,255,280(4),255)
A2. Wtd Chin Up: 4 x 6,4,2,6; rest 2 min (49,64,90,64)
B. 30 Muscle ups for time. (kipping is fine) (4:50)
C. Complete 50 EROM HSPU (off 45lb plate), not for time. (complete in 9:50)
D. Single Arm Scap Retractions: 3 x 3-4 @5 sec holds/arm; rest 45 sec b/t arms
E. Seated DB External Rotations, elbow on knee: 4 x 6-8 @2010, rest 60 sec (25lbs.)
Notes: Hit this workout in the early evening and felt good. Didn't take very long to warm-up as I was pretty fired up. Went a little light on the set of 2, so I went with it for 4 so I didn't waste the set. Chin-ups felt good today.
30 muscle ups for time was tough. I haven't done a kipping muscle up workout since October, so I was fired up for this one. Did the first set without a false grip, but then switched to a false grip for most of the rest of the reps. Missed about 4 reps not getting through the rings. Just couldn't get enough pull-through with tired lats. I am pleased with the results, but I want to be under 4min by this summer. I know I just need some more exposure. HSPU felt good though my shoulders were tired. SA scap retractions felt better today, and db external rotations were good.