160517

Tuesday- A.M. Run P.M. SA Press/Horiz Pull + MU endurance + Metcon

A.M.

Run 30 min easy- mix in 6 x 40 sec hard intervals as desired

Complete 

4:54 min/km (7:53 min/mile) avg pace, 6.1 km (3.79 miles)

Intervals were ~170-180 m for 40-43 secs 

P.M.

A1. Single Arm DB Press @ 30X3, 4 x 8-10, rest 30 sec b/w arms

A2. Supinated Grip Pendlay Row, 4 x 8-10, rest 90 sec

Realized today I did this wrong in testing. 😁 I literally did standing DB press last time. Was like, this seems odd. Ha

Today I actually did it on a bench. 

A1:

60x10, 70x10, 70x10, 70x10 (tough)

A2:135 across. Worked on quality reps and focused on back pistol and not heaving 👍

B. 3 Muscle Ups/min for 10 min **feet together hollow body

Complete 

+

For time:

21-18-15-12-9-6-3

Cal Assault Bike

Hang Power Snatch, 75#

8:17