AM – Bike 30 min @ aerobic pace
Done
+
10 min locomotion work
Done
PM
A – Strict HSPU cluster 10.7.5 x 4, rest 30 sec/4 min
Set 1 good
Set 2 felt like I got better on the set of 10, 7 wasn’t bad, and 5 was good
Set 3 – started out with an uncomfortable hand position so that threw me off a little but still felt good on set of 10. Set of 7 was a grind and 5 was good
Set 4, 10 was a grind, from rep 7 on, rested an extra 10 seconds, only got 6 of 7, and then grinder through 5 but got all
+
B1 – 6 strict pullups, rest 15 sec
B2 – 10 kipping pullups, rest 15 sec
B3 – 13 C2B pullups for time, rest 4 min x 3 sets
15-14-19 (thought I felt my hand tear so that threw off my rhythm but I refused to stop and lost my butterfly around rep 7/8.
Lats were still a little sore, don’t think there would still be some residual from the lean aways on Saturday but who knows.
+
C – AMRAP 8 min
2 front squats @ 255lbs
4 burpees to 6in
30m shuttle run (5-10-10-5)
7+5
Legs started feeling really heavy. I realized 2 rounds in that a round per minute was not attainable. Front squats started feeling heavy around round 4 but I still untracked the bar pretty quickly I felt after finishing each run.
+
D – 30 sec AB tough pace, 90 sec easy spin x 4
Monitored RPM’s
80/81 – 81/82 – 81/82 – 81/80