Monday, April 8, 2013

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

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

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.

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.

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

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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