Headed to CFi around 10 to do some stuff. Warmed up my shoulders with Crossover Symmetry Activation.
Every 15s until failure
- 1 Muscle-up
Saw this on the main site the other day and it looked like fun. It was much harder than I expected because you don’t really get any time to recover. I made it through 21 reps before I failed. Stringing reps together in an EMOM is a lot easier!
Felt pretty good.
- 1×245# (PR)
- 1×250# (PR)
Damn! Was not expecting that. I haven’t bench pressed heavy since the day I hurt my shoulder, back in January. That was a 10# PR. I guess all of the shoulder pressing I’ve been doing has a big carryover.
- 1,000m Row
- 4:00 Rest
My goal was to set a PR on the first row and then go at a pace 10-15 seconds per 500m slower for the other 3. I wasn’t recovered very well yet for the 2nd row. I did manage to set a PR by 5.6 seconds with a 3:16.1 and then my other splits were 3:46.2, 3:41.6, and 3:40.1.
A few hours later I headed out to the garage.
20:00 Air Dyne @ Z1
- GHD Sit-ups
- Back Extensions
Not for time. Just to get in some extra work.