A. CG Bench Press: 3 x 3; rest 2 min (235,255,265)
B. Bar MUs: amrap in 90 sec (18)
C1. Deficit HSPU (off block): 2 x amrap; rest 2 min (6,10)
C2. Prone DB Rows: 2 x 4-6 @30X0, rest 1 min b/t arms & 2 min after
*3 sets of:
amrap unbroken Ring MUs, then (10,10,10)
3 rounds @85%:
15 Box Jumps 20"
rest 3 min b/t sets
*(it's an unbroken set of MUs, then right into 3 x DU,BxJ, Run. rest 3 min once those 3 mini-rounds are done. Back to MUs, then 3 x …etc)
Notes: Couldn't get the shoulder warm today. Pecs/front delts were really tight. Bench press felt okay. Right shoulder got a bit internally rotated and I felt some pain in my biceps tendon. Nothing serious, but I know I let my form slip. Moved onto the bar muscle ups. I don't know if it's just overall fatigue, or that my form has gotten sloppy, but my transition over the bar has not been good. I don't think I am getting my chest high enough.
Deficit HSPU pushup continue to feel better though I definitely feel a disconnect between the kip and the lock out. Need to feel the upper back working more, instead of the front delt. This could be due to tightness in the shoulders. All good on the DB rows.
God the last 3 interval were terrible. Lots of turnover, high heart rate, and leg burn. It just sucked. Doesn't help that the heat and humidity is really elevated right now. Muscle ups felt good and I was able to do 10 each set without much trouble. The only reason I dropped down is because I was concerned with slipping through the rings and my heart rate was getting too high, and I didn't want to spill over. ***Just re-read this and it seems I did this on a 24" box instead of 20". No wonder this sucked worse that I anticipated.