Sunday, May 4, 2014

Training: 4/26/2014

A. Strict Muscle-Ups: 5 x 2 @60X2, rest 2:30' (5x2 complete)
B1. Strict K2E: 4 x 4-5; rest 75 sec (4x5 complete)
B2. HS Walk: 4 x 50'; rest 75 sec (3x5 complete. Out turn and back)
notes-make an obstacle course if easy
C. No Ft Rope Climb to 15': 7 trips for time. (did not complete, ran out of time)
For 40 min:
AD Sprint hard the first 7 sec of every minute; easy spin the remainder of the minute
Walk 10 min cooldown

Notes: Muscle ups were feeling good though I need to work on keeping my shoulder in a better position.  At the top, I couldn't keep my shoulder externally rotated.  Strict knees to elbow were easy.  Haven't done HS walks in a while and was getting over extended.  Need to focus on extending through my thoracic and shoulders.  Couldn't get the rope climbs in as I was teaching a class afterward and went right to the Airdyne.  No issues there and the watts were at 900.

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