Monday, April 8, 2013

4/8/13 - AM Row/AD/DU MAP + PM Training/Gym. Test

AM
Row 30 seconds @85%
row 30 seconds @50%
x11
+
Airdyne 30 seconds @85%
airydne 30 seconds @50%
x11
+
Double unders 30 seconds @85%
rest 30 seconds
x11

Done. Fasted, BCAA's. Felt pretty good. Shoulders were a little tired on double unders.

Averaged 157m, 1:33-1:35 pace
88 rpm on airdyne
55-60 double unders per set.
Stronger each week.


PM
A. Power snatch; 2 reps on the min for 12 min @75% 1rm
Done. 185#. Felt sharp. B. Back squat; build to a max
405, 415, 425, 435X +
3 rounds for time:
15 bar muscle ups
10 wall walks

12:08, felt crappy.
http://www.youtube.com/watch?v=C2Mbm2lUbhE&feature=youtu.be

Bar Muscleups
5/5/5, broke to try and save shoulder fatigue.
3/3/3/3/3
Singles.


Wall walks were slow. Was getting close to failure on last few.

Had some technique breakthrough on muscleups though. They felt pretty good. Well, at least the first 2 rounds did. It's a little rough on my shoulders coming down into the next one. Good practice. Getting way more efficient at them.

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