AM
Open workout 14.4
190
Failed muscle up #11 twice.
Paced this one out perfectly I felt, could’ve pushed the pace even more but I don’t think it would’ve made much of a difference. High volume abdominal contractions have always effected me and I could feel the muscular endurance in this in the muscle ups big time. All sets of 10’s in the TTB, from rep 31-40, wasn’t a problem but I could feel the muscular fatigue. Reps 41-50 weren’t a huge fight but might either, and had the workout called for more I think I might have been able to do 10 more unbroken. Didn’t feel the effects anywhere except for when I went to do the muscle ups.
Wall balls did 17/14/9
Cleans felt good, could’ve done several touch and go’s but wanted to be fresh for muscle ups, finished cleans at 11:27.
PM
Thorough warmup
+
Run 800m @ minus 3-5 sec from 3k pace from last week, rest walk 60 sec x 5
pacing wasn’t as consistent as it should have been. Did 2 400m runs building in pace as a warm up, but should have done one more. Also ran with a friend who is a good runner, he helped me keep pace, but might have pushed me out a little too fast.
3:32 @ 4:18
3:34 @ 4:35
3:48 @ 4:40
3:52 @ 4:50
3:50 @ 4:43
I know paces aren’t completely accurate as I didn’t not always stop my watch at the exact time.