Wednesday – 1/4/2017 – TTT

AM40 min ATW @ En2-3 pace

Row 40 strokes, no monitor

Lizard crawl 50ft

Crab walk 50ft

Row 40 strokes, no monitor

Band resisted forward march x 20 (drive knee high in front and squeeze glute of grounded leg actively to extend hip fully)

Banded lateral walk x 10/direction + in and out banded backwards walk x 10 + in and out banded forwards walk x 10

Felt pretty good with this, and thanks to the row stayed pretty close to EN3

+

8 min breathing work from quadruped rock back position @ 3162 tempo

Didn’t get the full 8 minutes continuously.
PM

A – Power clean – 1 single every 20 sec x 6, rest 3 min x 4 sets (all at 205+)

205 – 220 – 235 – 250 (broke the mold here, rep 5 was borderline power, took 30 seconds for rep 6 and hit it for a power)

B1 – Front rack cyclist squats @ 2021 tempo x 6, rest 1 min

135 across

B2 – KB jefferson curls @ 4141 tempo x 4-5, rest 1 min x 4 sets

53/hand

+

6 rounds for time

2 rope climbs to 15ft

50 DU

50ft HS walk

After the 2nd decent my right elbow blew up. It has been irritating me, but after through warm ups with all the muscle ups it has warmed up and has not been an issue, but today in that flexed position, the medial tendon feels inflamed. 
I did also have a pretty shitty night sleep, and major allergy congestion. I know this has some carry over of my ability to recover. 

+

C1 – Prone external rotation press x 4/side, rest 30 sec bt sides

C2 – Hands behind back scap pinches x 4-6 reps with holds in back, rest 60 sec x 4 sets

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