12/3

12/3

AM
3 ub muscle-ups
250m row
3 ub muscle-ups
250m row
rest 2 min
x6

Set 1. 3:50 -didn't have rower set up before I started so that sucked some time. ~1:58ave

Set 2. 3:15 ~1:59 ave

Set 3. 3:04 2:00 ave

Set 4. 3:04 1:58 ave, 1:59 ave

Set 5. 3:01 60.0, 60.0

Set 6. 2:54 58.7, 56.4

Videos of sets 4, 5, 6 (despite the title saying round 3). 

This was a tough workout, but fun.  Good practice to do the advance skills with heavy breathing & higher heart rate.  

+
AD 30 sec @90%
AD 30 sec easy
x10

 66-71 ave RPM @ 90% mostly 68ish

42-46 on easy parts 
PM

warm up was quick here- walk dogs to gym, do some hip hinges & shoulder swings as I pull out the bar.  few DLs with Becca's bar @ 100lbs, then 135, 185, 205 and started the clock. Figured the workout would warm me up as I went & I was short on time.  

DLs felt good, but should have hustled a bit more early on, as it would have made a big difference in the end. Bar & wall area were not as close as they could have been so there was a little leisurely unnecessary walk in between (only like 20-30ft or so) 

Finished the 9 DLs + 8 of the WWs.  Another 30s faster on transition & I could have completed the last WW & 10 DLs. All DLs UB.  Felt solid on pulls.  

Walk walks though still sucky are feeling better both last night & tonight.  I'm feeling taller out of my shoulders when walking.  My shins actually get really tired on these controlling up & down the wall & I end up resting sitting back on my heels to stretch them out momentarily. 

Fun workout.  15 min amrap:
1 deadlift 205#
1 wall walk
2 deadlifts 205#
2 wall walks
3 deadlifts 205#

I created this lovely little grid during the workout.  The orange was the minute I was finishing & the purple chips went down when I finished another round.  So it was like 

1 & 2 at end of 1st minute

3 at 2nd minute

4 @ 3rd minute

5 @ 5th minute

6 @ 7th minute 

7 @ 10th minute

8 @ 13th minute 

Started 9 with like 2 minutes to go.  Had just over 90-1:15 for wall walks.  What can I say?  A pacers loves knowing splits!