Day 3

Mood/Health

Today started pretty tired and sore but overall in a good mood and ready to work some skill. Had a little headache last night but it's resolved this morning.

Programming

AM Session

A1) Ring Muscle Up
      AMRAP 20 seconds
      Rest 20 seconds
      AMRAP 20 seconds
Rest 1 minute

A2) Push-Press

      3, 3, 3, 3, 3
Rest 2 minutes between (5 Total sets)

B) Front Squat
3, 3, 3, 3, 3 @ 3313 tempo

C) 3 sets - each set for time
      500 Meter Row
      25 KB Swings
      10 Burpee Box Jump Overs 30/24”
      Rest 3 minutes

PM Session

D) 3 sets AFAP
      400 Meter Run
      100 Double Unders
      10 Burpee Box Jump Overs 30/24”
      Rest 3 minutes

Results/Notes

A1) 5/4, 5/3, 5/2, 5/2, 4/2 - The second set would always get me. I had an attempt/fail on each of the 2 sets. I could stay on the rings for the first 20 sec but would drop after ~10 on the second. Really decent work for me compared to where my MU were in the past.

A2)155, 175, 185, 205, 215 - Got heavy in a hurry. 215 was a max set.

B) 185/225/245/255/275 - Breathing and recovering at 225+ was tough. Really good work out of the hole.

C) This one hurt bad. I felt nauseous for the next 2 hrs.
3:37 - 4:07 - 3:53

PM Session
Did this one at home with a 200m down and back. Although I wasn't feeling great, this may have been the easiest part of the day for me. I recovered more in the 3 min rest here than I did in the AM session.

3:19 - Run was the slowest at 1:22. DU had some misses so I went like 5 sets there
3:03 - Run was ~1:11. DU were much better at 54/46. Legs got heavy at 7 BBJO
3:01 - Run was the fastest at 1:09. DU almost went all the way through at 96/4.