1/23/17

AM
A. 4 sets:
Pendlay Row x 6 reps (supine grip) rest 1:30 65#, 75#x3
Barbell Z Press @ 3111 tempo x 6 reps rest 1:30 55#, 65#, 75#, 85#
B. Bar Muscle Up Practice x 10-15 minutes
*https://youtu.be/astSQRh1-i0 - watch this video before training session*
Got one on my first try, did 10/10 on the high bar. Ripped on the 10th so stopped
+
Open Workout 11.1
AMRAP in 10 minutes:
30 double unders
15 power snatches 55#
7 rounds. Not happy with this


PM
6 sets:
500m Row @ 1:47-1:48 pace
rest 2 minutes
*rest 4 minutes after set 3*
1:50, 1:51, 1:54, 1:53, 1:51, 1:51
+
EMOM x 24
minute 1 - 15 Burpees 6"
minute 2 - 1 Ring MU
mintue 3 - 14 Calorie Row
minute 4 - 1 Ring MU

Done. Felt good. No fails