Sleep up to bed around 8:15 probably asleep around 9:30. Woke up around 4:15 then light sleep in & out until 5:15. HRV was crazy this morning with a 138. Only did one reading due to time. Energy levels feel good.
Training @ 11:30a
A. Back squat @ 30x1; 5, 3, 2, 5, 3, 2. Rest 4 minutes. NO MISSES!
w/u 45x10, 95x5, 125x5, 155x3. Then 165x5, 175x3, 185x2, 175x5, 185x3, 195x2.
Rest 2 minutes (3 by the time I changed shoes)
B1. TnG hang squat cleans @ 95lbs x 10. Rest 30s 30s, 35s, 30s
B2. AMRAP HSPU in 90s. Rest 3 min x 3.
Set 1: 11, 5, 4, 4: 24
Set 2: 15, 5, 2, 1: 23
Set 3: 10, 4, 3, 4: 21
These didn't feel great. Came off wall early on first set not knowing how to go about it, but then went amrap-1 to start 2nd set & the 2nd set of 5 was quite slow. Last set tried doing shorter faster sets, but didn't really help me out much. These need a lot of work.
C. 4 Muscle-ups EMOM for 10 minutes.
Min 1: 4ub
Min 2: 2F, 2
Min 3: 2, 1F
Min 4: off
Min 5: 3F
Min 6: 2F
Min 7: 2F
Min 8: 2F
Min 9: 2F
Min 10: 2F
Min 11: 3
Min 12: 1F
Min 13: 3
31 muscles-up in 12:13 which is a 30 MU PR (from last wk) & did a total of 40 attempts with no rips.
Took the 4th minute off hoping I could get back to 4 reps in the 5th, but then took an AMRAP EMOM approach until I had 40 attempts. I got back to 3UB the last few minutes when I shortened my kip a bit. Still need work on lock out at top of dip.
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