1/23/13 & 1/24/13

Traveled to AZ.  Long day.  Didn't sleep great the night prior.  Sickness about 85% improved.

24-Jan
Sleep was better. Feeling about 95% today. 
AM
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
x30
137cals (10m) 90% 220-250 50% 110-130 ave watts

 198 cals(15m)

258 cals(20m 121 2nd 10 min)  2nd half dropped down to 90% 187-220ish ave watts, 50% 87-110 

 321 cals(25 min)

382 cals total (124 3rd 10 min)  last 5 minutes got the 90% back up to 210-220 ave watts
Felt pretty wiped after this. 

PM
A. Back squat 5,185 2,195 ;210 rest 2 min - intensity, not RM's

B. On the min for 12 min - 2-4 muscle ups - change as needed based on feel

The MUs were probably the best for me...no missed attempts tonight!  2, 3, 3, 2, 2, 3, 4, 3, 2, 4, 4, 4 for 36 reps.  Which may make this a 30 rep PR.  Just thinking about this. Definitely the most I've ever done without misses. Finally feeling better with kip in bottom finding more power, but there is more there if I learn to use the hips as I'm bending my elbows before my hips open. 

C. Hang Squat snatch from below knee; build to a max in 8 min - 3 min after last MU set

35, 44, 48, 52, 54, 55, 57F it was there over my head, but I didn't commit. 

+
10-8-6-4-2
Thrusters 65#
Pull Ups 

2:26 
Finally feeling better here. 

25-Jan
30 minute am walk 
OFF

26-Jan
Winter Open