A. Bar MUs: amrap in 90 sec (13)
B1. Deficit HSPU (off block): 5 x amrap(-2); rest 2 min (4,6,6,7,6) (12")
B2. Prone DB Rows: 5 x 8,6,4,4,10 @30X0, rest 1 min b/t arms & 2 min after (44,50,60,68,44)
C. Bar MUs: amrap in 90 sec (18)
20 min HICT Row - damper 10, low SR, ~155bpm
Notes: Switched the last two days around because of jury duty. Had a tough time getting my shoulders warm for today's workout. Also haven't seen my chiro this week because I had to reschedule. First set of bar muscle ups sucked. I think I was afraid of hitting my head on the wall behind me so I wasn't getting far enough behind the bar. Warmed up the wrists and hit the deficit HSPU. They are feeling good, but I have to remember to set my hands straighter and drive through the heal of my hand. DB rows felt good, focused on staying in a solid position. Second set of bar muscle ups felt much better. I was getting behind the bar much better and was able to use my hips.
Tester was terrible. My left forearm flared up and my arms/lats were smoked from the bar muscle ups. Was reduced to hitting singles on the C2B. Didn't quit though and tried to push the pace as best as I could. Skipped the row due to time constraints. Will make up tomorrow.