3/25 Muscle-ups AM & Deads @ 285 PM

3/25-Two months from Sunday at the MidAtlantic Regional!!

Was nearly 7:30 when I got home from the gym last night.  Dinner was simple, but didn't get into bed until 8:30 and so was probably asleep around 9a.  I covered the open shift again this morning & when the alarm went off I had to convince myself to put my feet on the ground and go.  Was fine once I got going, but can definitely feel a difference when I have several night of 7ish and not hitting 9hours.  

Coached 530/630a classes.  Then ate some breakfast & took forever to get going.  

11AM
15 cal AD
4 muscle-ups
8 burpees
15 cal AD
4 muscle-ups
8 burpees
rest 3 min
x4

Set 1

50s for cals/1, 1, 1, 1 MU

50s for cals/2, 2 MU

6:15 overall 

Set 2

50s for cals/4 ub MU

50s for cals/4ub MU

4:00 overall 

Set 3

17 cals in 50s/4 ub MU

50s for cals/4ub MU

4:00 overall 

Set 4

45s for cals/4 ub MU

45s for cals/4ub MU

3:31 overall 

Shoulder was still feeling a little off so was a bit nervous for the MUs.  Hands felt tired from D2I yesterday & general fatigue.  

After the first round I thought it was going to be a long workout, but then I hit my groove in the second round & felt good from there.  

+
AD 60 sec @90%
AD 60 sec easy
x6

71-75 RPMs

ave 71-73 for most 

Afternoon nap and some low key time.  
5PM
5 min amrap:
2 deadlifts 285#
75m ski  I think my ski technique could use some help!  :) 

6 Rounds even.  All DL UB.  This is a new 2RM for my deadlift.  :)