AM
A – Clean grip deadlifts – 3,3,2,2,1. Rest 3 min
305/315/325/335/345
+
B – 3 rounds for time
10 deadlifts @ 255lbs
5 MU
6:31
Bodyweight felt heavy and felt slow on muscle up kip. Kip felt like I couldn’t establish a solid strong hollow position. Lats and abs a little tired. Grinded through though.
Muscle up breakdown
3/2
3/2
1/2/2
+
C – Air bike 60 sec @ 350 watts
Air bike 60 sec @ 200 watts x 6
done
+
D – 20 min mobility
ROMWOD sessio
PM
A – Row 250m @ 95-98% effort, rest walk 3 min x 3, rest 6 min x 2 sets
45.6 (1.31.6)
45.1 (1:30.2)
44.3 (1:28.6)
44.7 (1.29.4)
45.0 (1.30.0)
45.4 (1.30.8)
+
B – Row 1500m @ En2-3 effort (5:30-5:45)
5:43.6
+
C – 15 min locomotion
done
Felt much better in my pm session. Much closer to my normal training time, there could be a couple other small factors. I had a huge and later than normal breakfast. A little less sleep and not to mention the emotional stress of the 16.2 redo. But was very happy to close out the day strong.