My nutrition wasn’t great last night and I was up late, so I’m feeling tired today.
Only 10 pounds shy of matching my best triple, so at least I’m getting some of my strength back in my upper body. Wish I had tried 250 instead of 245 for that last set.
Helped with plate changing and cheering on some 19.2 attempts, so 25+ minutes before the metcon.
- 3:00 AMRAP (continue reps in the 2nd cycle)5 Bar Muscle-ups
- 20 Reverse Lunges (50# DBs)
- 2:00 Rest
Wore my grips and was able to do all sets of bar muscle-ups unbroken. The lunges got rough and I was surprised how nasty that first three minutes was. I got 2 + 11 in the first cycle and finished with 4 + 21. In the second cycle I was playing around with looking back towards the ceiling in my kip, which it felt like kept me patient in the pull. Something that needs more testing for sure.
- 20 Hollow Rocks
- 20 Side Plank Jumps (alt)
- 50 Hollow Flutter Kicks
- 10/10 Wood Choppers (30#)
I like these plank jumps to the side a lot better. Finished in 9:01.
Dumbbell Curls – 21s
- 3 Sets 7-7-7 @ 20#
The end of the 2nd and 3rd sets got tough. Will I be able to bump up to 25# for one set next time? Maybe I should try increasing the weight on the first set instead of the last one.
Several hours later I went out to the garage…
Engine Builder – Speed
- 5:00 Airdyne (AD2)
- 2:00 Rest
Based on my best 10 minutes for cals I figured 85 RPM would be a good pace for this. Turns out that was too hot for today. My legs felt heavy from the lunges. I tallied 175, 167, and 174 calories. Happy with the comeback on the final one. You can see from my heart rate that I didn’t push the second interval. Weak sauce!
I really need to fix my custom Airdyne monitor so I can keep an eye an all of the numbers at once.