I planned on going to the 10am today but was up way too late tinkering with shit and finally went to bed around 3:30-ish. A text woke me up at 9:10 asking if I was going to class, so I got my ass moving and made it in.
Warm-up
- 200m Run
- 3 Rounds
- 5 Strict Pull-ups
- 10 Push-ups
- 15 Air Squats
Lifting
It was 20 minutes of snatch work so I decided I’d just do a bunch of muscle snatches.
- 5x20kg
- 5×30
- 5×40
- 5×50
- 3×55
- 3×60
- 3×63
- 3×66
That’s the most I’ve done for a triple and could have done more.
Conditioning
25:00 AMRAP
- 200m Run
- 15 Push-ups
- 50m One Arm Farmer Carry (62# KB)
- 5 Bar Muscle-ups
- 4 Tire Flips
I don’t remember the last time I did 5 unbroken bar muscle-ups, but I haven’t really tried since I figured out to drop back down in the dip before pushing away. I didn’t wear grips and was afraid I’d tear. My left thumb was getting raw after 2 rounds so in the third I tried the grip with my thumb over the bar and actually got it! When I’ve previously tried it felt like I was going to fly off the bar, but I also had a lot more momentum from pushing away at the top. Was able to do every set unbroken and no bloody hands! Finished 6 rounds plus the run and push-ups.
I don’t understand it, but I’ve been enjoying these longer workouts lately.
