Saturday, February 1, 2014

Training: 1/30/2014




Training:
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)
+
21-15-9:
HR Pushups
C2B
Time: 3:37
+
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.

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