Tuesday, September 15, 2015

PM

15min Quad/Hamstring/Groin Mobility 
*report

BB Quad roll, high-Hammie LAX ball, Cossack, Pancake

Warmup HR data

+
A

Muscle-up Progressions - 10min (no full reps today, just basic transition progressions)

Fucking love these. 

B

Squat Snatch - 3 x 5.5.5 TnG; rest 30sec + 3min (135/155/185# by round)

Didn't get a chance to do these and I'm pretty pissed about it. We had yoga going on in the other portion of the gym which means I wasn't allowed to bang weights around so to be respectful to the class. That's not what I'm pissed about. Yoga is a great tool that our member DEFINITELY need. What I'm pissed about is not being able to get to the gym in time to do these due to limitations at the house. I need to do these and I was very much looking forward to them. 
+
EMOM for 20min
5 CTB (kip or B-fly) on the top of the min, AD @ EN2/EN3 effort for remaining time

C2Bs were unbroken all the way up to round 17, butterfly to round 9, kip from then on. Pretty excited because this was the first time I have EVER completed 100 C2B pull-ups in one sitting, let alone in 20 min. 

+
EMOM for 20min
5 Burpees on the top of the min, Row @ EN2/EN3 for remaining time

Took 3 minutes worth or rest before I started this. I was breathing pretty hard going into this. I would say that my breathing, engine, and poor skill in C2B (in my opinion) were the biggest limiting factors that led into my level of fatigue. Note above my HR hovered between 180-185 for ~15 min of the 20. I definitely tapped into my 'engine' on this burpee EMOM. I stayed very consistent with the burpee movement, it was the row that put in that added level of fatigue. Breathing was also a limiting factor here.