Day 22

Mood/Health
My quads are definitely feeling yesterday a little but overall my body feels good. This chest cold thing got a little worse overnight so I had to take some Mucinex and Claritin-D this morning to try to get rid of the chest and sinus congestion.

Programming
AM SESSION
A1) Russian Dip
       5-8 Reps x 5 sets
   Rest 60 sec
A2) Weighted Pull-Up
       1, 1, 1, 1, 1 - ascending weight
   Rest 90 sec

B1) AMRAP in 1 min
       Kipping Ring Dips
   Rest 60 sec
B2) Legless Rope Climb
       3 Reps for time - sit start
   Rest 120 sec
   4 Sets of B

C) 10 MU
     50-40-30-20-10
     Burpees
     DU
     10 MU Cash-out

PM SESSION
D) 10 Sets on AD
     1 min hard effort
     1 min recovery pedal
     Record Cals

Crossover Plyo

Results/Notes
A1) 8, 8, 8, 8, 8 - I like these
A2) 88, 98, 105, 118, 123(F) - very close on the 123#. It would have matched a PR.

B1) 29, 24, 23, 22 - I got at least 9 UB to start each set. 10 until the last set and then tried to take short breaks
B2) 0:58, 0:43, 0:42, 0:38 - Started the first set with seated legless to the 16' target we have at the gym. Got 1 seated and towards the top thought that a second would be near failure. The second rep was a standing start with just a slight jump. I decided then that I would scale the rest to 2 standing start legless per round, taking less than 20 sec rest if possible. The 2nd ascent of the 3rd and 4th set ended with some kipping pulls as my arms/back/grip were extremely fatigued.

I'm glad I got some work on these and think that more work should transfer well to my other pulls.

C) 18:45 - Full workout here. I thought I would be over the 12 min mark but not this bad. The first 10 MU felt tough, going 3-2-3-2. The first 50 burpees were terrible. My lungs and arms were on fire. I ended up stepping down the first 90 total burpees, trying to rest as little as possible. I did make 2 trips to the water bottle as my mouth felt like I was doing the cinnamon challenge (probably the decongestant beforehand). When I got to the 40 set, I lost the ability to do DU for some reason and missed like 6 times in that set. When I finally calmed down I cranked the rest out, finishing the last DU at 16:33. The last 10 MU were sets of 2 with one miss and then finished with 2 quick singles. The missed MU was the dip portion which hasn't happened to me ever, before the last couple of weeks.

D) 58*, 28, 27, 30, 31, 32, 26, 29, 30, 31 - The first minute was on a new belt driven AD2 and for some reason it gave me an astronomical number. I could pass the OPT test on that thing for sure. I switched to an older AD2 with a chain and lots of loud mechanical noises.