11 April

Training (730a)

AM Session

A1. Strict muscle ups; 5 reps AFAP x5; rest 1 min
*4/1 (60 Seconds)
*4/1 (60 Seconds)
*4/1 (60 Seconds)
*4/1 (60 Seconds)
*3/x/x
*Fell apart on last round, felt good up until that point but just had no pulling power left. 

A2. freestanding hs (in a 3x3 box); accumulate 30 seconds AFAP x5; rest 2 min
*60 Seconds - 90 Seconds - 75 Seconds - 60 Seconds - 90 Seconds
*This was really tough for me. 

B1. pull up x8/CTB x4/bar muscle up x2; rest 2 min x4 complexes
*Complete - 3/4 u/b and missed first bar muscle-up on 1st round and dropped and had to reset. 

B2. Strict hspu; 10 reps AFAP x4; rest 2 min
*U/B For all

+

4 min amrap:
10 burpees
10 toes to bar
*3+10 Burpees

rest 2 min

4 min amrap:
3x20m shuttle
10 burpees
*3 + 1(20m Shuttle)

rest 2 min

4 min amrap:
10 burpees
10 GHD sit ups
*3 Rounds

*Conditioning didn't feel good today, just felt like I was heavy and tired throughout the 4m amraps. Body isn't terrible, back is a little tight, but overall feeling fine. Will swim this afternoon and that will probably help the back out a bit. It will be fine with my rest day tomorrow. Will be ready to go on Monday. I have gotten used to this type of regional build-up volume, it is the nastiest part of the year but also the most necessary. Just trying to get as much quality into the next 4 weeks as possible. 


PM Session

60m Swim
*Warmed up with some 50s and some 25m underwater swims. Did about 250m and then just did a slow and steady 500m....and it took me a little over 14m. Not cool. Thanks for showing me yet another thing that I am really horrible at.