11/8/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
20 Calories (for time)
rest 4 minutes x 3 sets
:47, 1:07, 1:07
+
5 minute AB Cooldown (slow pedal)
+
5-10 minutes of MU work
*major weakness still, you have to start putting in the work here*
-Did 10 strict muscle ups (with legit turnovers & no chicken wings)  & a bunch of kipping attempts

PM
A. Push Press - 3-3-3-3-3 *building* rest 2 minutes
125#, 135 failed, 135, 135, 135(failed 3rd) fackkk

+
More muscle up practice. actually got some

B. Banded Sumo DL (blue band) 10 x 2 @ 55% of 1RM every 30 seconds
Done. Used 200# don't have a sumo dl 1rm

+
EMOM x 12
odd - 8 UB C2B Pull-Ups
even - 12 Assault Bike Calorie
-Kept pace but not all c2bs unbroken sets

+
200ft sandbag bear hug carry 160#