Sunday, February 23, 2014
1min Max Calorie Airdyne
10 Muscle Ups
Notes: Had a gym event in the morning so I had to push this to the afternoon. I was tired and maybe a bit under-fueled. Took caffeine for the first time in 5 days before my workout. Since the gym was so warm, it wasn't difficult to get my body loose. Built up to a heavy power snatch in a few sets just to get my brain into it and assess how I was feeling. Weights felt heavy, but I hit 195lbs. and moved onto prepping the engine. I hit a 30 second sprint into shoulder to overhead; I wasn't really feeling it.
Got to work on the airdyne and held over 600 watts for the first 20 seconds, then went to 500 watts for the rest of the 1 minute. Got off and got right to work. Legs were a bit wobbly from the airdyne, but I relied on my technique and chipped away. After the set of 21 T2B (15/6) but lower intestines started rumbling and I would tell that I was just a little off. Two sets for all movements with about 5 seconds rest between sets.
Got to the muscle ups and banged out 2 after wiping down my arms. My arms continued to slip on the straps so I needed to take my time and not fall through. I am going to need to cover my arms with fabric in the future if I am going to be using the high rings. Doubles for all the muscle ups. Annoyed by the muscle ups, as I think I could have done these in 2-3 sets instead of 5.
Felt okay afterward but my calves are smoked from the 120 box jumps from Friday.