Week of April 29th -2pd KBS & 50 Muscle ups

29-Apr
OFF

30-Apr
AM
A. Push jerk - build to a 1rm off blocks
Missed first attempt then hit 150lbs... Tough & not super pretty. 
+
EMOM for 14 min
odd- 10 hang squat snatch 45# 

even- 2-3 parallete hspu
Took the red mat away this week and went to the carpet.  The extra 1/2" that may have given was tough, but still loving these! 
+
EMOM for 20 min
odd- 2 muscle ups
even- 3 muscle ups
Had 1 miss on the 3rd rep of the second minute.  All others were ub...then did 4 ub in final minute to complete 50 muscles up in ~19:12.  That would be over a 2 minute improvement from a traditional "50 MU for time".  I'll take it.  
min 18

PM
For time:
30 wall walks  
20 stone to shoulder 100#
100m farmers walk 90#/hand
The 30 WW were really tough!  Opened with like 6 in the first minute, but then took over 8 minutes to complete 30...8:30ish. 
20 stone to shoulder by around 12ish
Farmer's carry with handles....rested at 50m and then brought it back.  
Either 13 or 14 minutes.  

1-May
Feeling better from sickness standpoint, but then I start my cycle today and cramps were rough this time around.  Had a few hours of coaching and then a break which I immediately went home to soak in tub and nap.  Came back around 11:30 and did the following.  Wasn't super.  
AM
A. Front squat; 3 reps x10; rest 45 seconds @61% 1rm  Done @ 105lbs
+
21-15-9-15-21
thrusters 65#
CTB chin ups
Moved through this.  Took about 11:30.  Got a bit faster as time went on.  Just focused on getting in the work and not beating myself up over the result.  Getting better and better at not getting caught up on individual workouts, but keep focus on the big picture & consistency over time. 

Ended up doing this one the following day.  Coached in the PM and didn't have energy to get in to knock out workout prior nor was I going to do it after, as I opened the next day. 

PM (2-May AM)
Airdyne 2 min  47 (27 in first minute) 
rest 1 min
For time:
3 rounds for time:
Run 400m
15 KBS 2 pood
10 toes to bar
All UB!  Stoked about KBS.  These were a bit intimidating and didn't expect to be able to go UB, but it was certainly my focus of the workout.   
9:51
Rest 1 min
Airdyne 2 min
40 (21 in first minute) 
Good learning in second 2 minutes on AD in that I tried working into the pace as I've done on the rower a few weeks ago in a similar format.  But the rower and the AD are two different beasts.  I had nothing left in the second minute for shifting gears....just gotta get after it from the start and hang on as able. 
(scored as three events)

2-May-OFF