Monday, April 21, 2014

Training: 4/19/2014

A. Strict Muscle-Ups: accumulate 12 reps, note time to complete & sets (but, don't think of it as "for time" - just want to see where this is at) 
Time: 2:48
7 rounds:
1 No Ft Rope Climb 15'
Time: 8:44
For 40 min:
AD Sprint hard the first 7 sec of every minute; easy spin the remainder of the minute
Walk 10 min cooldown
Complete (around 900watts each sprint)

Notes: Woke up and got right to the gym for this session.  Warmed up quickly with some dynamic mobility and then got to the muscle ups.  I felt heavier than I used to. Hit 5/2/2/2/1 for reps.

Rope climbs felt pretty good and I switched up my technique to work on some kipping.  HSPU weren't too bad though I could have kept a better spine angle.

No issues with the airdyne today.

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