3/18 Getting MU Groove Back! & 275lbs DLs.

3/18

PM Training Warm-up-Squat small children in a crib. 

Awesome sleep.  ~930p-7a.  When I set my alarm for 7a I thought for sure I'd be up beforehand, but wow was in a dead sleep when that 7a alarm went off.  I guess I was tired. 

Low key morning with some programming.  Took me awhile to get moving at the gym. Longish warm-up.  It's quite possible that I was a bit unsure how the MUs were going to go.  It's been awhile since we've done many on rings.  However, I'm happy to report that they were all UB sets & zero shoulder discomfort! Not even bothersome in the warm up. Feels great to be back on track!

1130AM
200m ski
3 muscle-ups
9 toes to bar
200m ski
3 muscle-ups
9 toes to bar
rest 3 min
x4

All MU/TTB UB. 

All ski intervals 1:06-1:08

1. 4:15

2. 3:59

3. 3:46

4. 3:45

Videos of sets 3 & 4. 

+
AD 2 min @90%
AD 2 min easy
x4

See photo.  Felt good.  Able to find that place of holding "relaxed tension" throughout. 

60 minutes late afternoon hike just before....

630PM
6 min amrap:
1 deadlift 275#
100m shuttle run


9 Rounds + 1 DL + 25m shuttle. 
Splits of: 
38/40/37/40/38/40/39/40/36 with 12s remaining for final DL & 25m sprint.

Felt really good. Like I could have kept ripping off these sets all night.  
Deadlifts didn't feel great in warm-up build up of 2-135x2-3/185x2 /215/225/235/245/255/265 and then started. 

So if the pattern continues then deadlifts at 285 next week? Or maybe doubles at 285!  :)