Tuesday, July 9, 2013

8th & I

5 rounds, not for time, of:  

1 muscle-up & 4 Turkish get-ups (55)

Push press 8 x 3 @ 75% (OTM)

155

4 rounds (RPE 7) of:

6 pull-ups (C2B)
6 burpees (hand-release)
9 T2B
24 double-unders
Rest 90 seconds

Notes:  Muscle-ups were super crisp today.  My new wooden rings are fantastic and I was able to achieve a strong false-grip.  TGUs were harder than expected, particularly with the left hand.  In any event, this was a nice combination and I got some nice easy work in while developing an important skill.  Push presses were solid.  Lowering the bar to my shoulders hurts a bit, but it wasn't terrible today.  The conditioning portion was a bit disappointing because my T2Bs failed me after the second round.  I went basically unbroken on the first two rounds and my heart rate went to 175 and 178.  I would have gone into the low to mid 180s on the third and fourth rounds; however, the T2Bs slowed me down and I had to resort to "swinging singles."  I reached 179 and 177 on the last two rounds, but my heart rate peak was during the T2B.  I was actually back down to the mid-160s by the time I finished the double-unders.  I had actually planned 6 rounds, but the T2Bs just weren't there.  These need to be a major point of emphasis for me again this year.  My weak abs and tight hamstrings are a brutal combination for the movement.  Need to remember to stretch and roll the lats tonight because this was a lot of ring and bar work.  Looking forward to getting back on the rower tomorrow!