Planned to go to class yesterday, but I could still barely straighten my arms and was extremely sore. Doing 10 rounds with 5 muscle-ups each round wouldn’t have been wise. Had a poor night of sleep anyway, so decided a rest day would be smart.
My lats and biceps are still extremely sore today. Went to the 4pm class.
Warm-up
2 Rounds
- 1:00 Row (without straps)
- 10 Lateral Raises (5#)
- 10 Front Raises (5#)
- 10 Rotator Cuff (5#)
- 10 Strict Press (5#)
Conditioning
4 Rounds
- 5x
- 100m Row (faster than 2k pace)
- 20s Rest
- 10 Tempo Dumbbell Bench Press (50#, 2s down, 2s up)
- 5:00 Rest
I was thinking a 1:40/500m pace going in, but was able to go much faster than that without a problem. My first round was slower, with the first 100 being 19.6 I think. After that I was getting low 19 or in the 18 second range. The bench press was the hardest part. I finished in 31:30.
Skill
More handstand walk practice and feeling better each time. Really starting to push and start out further from the wall. I just need to go for it without the wall there as safety. I’m probably slowing down after a few step as I know the wall is coming up.
