Friday, December 11, 2015

PM
T-spine Protocol x2 rounds
+
A

K.Muscle-up Progressions - 10min (start w/ progressions, end with 10 full reps, 4 singles then 3 sets of doubles)

Singles felt good but doubles felt sloppy tonight. I was swinging a lot. Didn't exhibit much control not good connectivity going into and completing the second rep. 

B1

Rings Dip x7 + Rings Support Hold (top of dip, rings turned out) xAMSAP - 6 sets of the complex; rest 60sec (Dips @ 32x1 tempo)

Result - :26 / :22 / :24 / :21 / :23 / :22

This took a lot out of me from the start today. 

B2

Strict Pull-up (COB) x7 + Bar Hang in Hollow xAMSAP; 6 sets of the complex; rest 60sec

Result - :35 / :26 / :28 / :27 / :25 / :29

Hands took a major beating during all of this. They were very tinder after the last set. 

+
EMOM for 20min
Odd - 5 Hang Power Clean & Jerk @ 155#
Even - 10 Lateral Burpees over the bar
...
Right into 3k Row @ EN2 w/ damper @ 10
(this is meant to be muscular endurance work, so keep stroke rate low and power per-pull high)
**sub 15min AD @ EN2 if lower-back is tight

Had to stop after the 10th round. I started having an episode with my heart...I'm not sure if I've told you but I do have atrial fibulation and I get episodes of that "chest cavity fluttering" and "stomach wrenching" sensation. I fucking hate it. Whenever it happens it completely wipes me out. Last time I had an episode was December of last year. Common cause of an episode (so far) has been on days where I wake up at the worst possible time within REM but can't go back to sleep...that happened this morning and I felt off all day...Oh well. It's nothing new. Shit happens. Probably going to rest the weekend or lessen the demand for the weekend, if that's okay. If not, just let me know and I'll do my best to hit it.  
+
Every-day Core Work
T-spine Protocol x2 round