09/10-11/13

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I didn't get a chance to post yesterday so I'm putting two days in at once. Don't see any reason not to. Yesterday was bad. Today was worse.

9/10/13

AM

Airdyne

30sec 85%

30sec 50%

18 sets

I know I went 5.8 miles. I didn't look at the calories before it went off. I tried to keep my 85% at 1600cal/hr and I upped my 50% from last time up to 6-700cal/hr

Row

30sec 85%
30sec 50%
18 sets
I was destroyed after this. Biceps felt like I had Rabdo after the first interval. Not sure why. I don't remember my ave/pace but it dropped from last time. around 1:45/1:50 for the 85% and like 2:05-2:10 for the 50%. I think I went around 4400m total.


PM
1 Weighted pullup 80# Rest 10 sec
12 CTB pullups Rest 30sec
7 Muscleups Rest 5 min
x6
I'm just going to give you the splits without the rest times taken out. You can do the math. I started the clock at the top of each round and let it run. The times are in order so the last time (muscleups)is the when I got done with all of it. ;)
3,32,1:45
3,30,1:38
3,30,2:23
3,32,3:00
3,32,2:46
3,32,2:55
I had several no reps. Just wasn't feeling it today.

AMRAP Sets of 5 Unbroken HSPU in 6min
14 sets. I'm not happy with this score but I was just smoked after the muscle-ups. All kipping no missed sets.


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9/11/13

10 Hang Squat Cleans for time 225# Rest 5 min.
x4
1:38 4/3/3 (how I split up the reps)
1:08 5/5
1:17 5/5
1:45 4/3/3
I thought I was going to puke or passout after this. I had to sit around for over 30 min before the feeling passed. I wasn't that spent, I was just dizzy and nauseous. I ate breakfast an hour or so before so no idea what it was. I wasn't overly caffeinated either.

1 Squat Snatch every 30sec for 20 sets
Done. Easy. I rested way too long after the cleans.

For Time
50 Calories on Airdyne
200 Doubleunders
5:48
This I was happy with. I don't know exactly but the 50 cals took about 2 mins so that means I 200 double unders in about 3 and a half minutes. Huge improvement. All big sets only one or two trip ups at the beginning of a set.



After todays session, I feel ok but I'm really beat up energy wise. Not really sore anywhere except achy in my upper back from all the pulling.

Mentally I'm at about a 6.5 today. Maybe when I get my phone back I'll feel better? HA.