6/6-6/7

Fri: 

A. Seated Dumbbell arnold press; 10-12x5; rest 90 seconds

28# 12 Reps each set

B. Bench press; 10-12x3; rest 2 min

95x12-100x12-105x10

 

+

15 min amrap:

20 seconds side plank L

20 seconds side plank R

30 seconds FLR on rings

5 ring dips

7 rds + 22 seconds of FLR (finished the 8th rd just because I almost made it and it took me 15:28 for 8 full rounds)

All ring dips were unbroken

Sat:

A. Strict muscle ups; amrap unbroken x5; rest 2 min

3,3,2,2,2 - these were fun!

http://youtu.be/VFc4ucMgolU

B. Strict pull ups; amrap sets of 3 unbroken in 10 min

16 sets

C. "Tabata" sit ups

80ish ended up losing count last 2 sets, forgot how much I dislike tabata

+

Row sprints with arms only

30 seconds @100%

rest as needed to full recovery

x5 intervals

these felt really good, felt good to be able to sprint

145, 145, 145, 150, 150m 

avg around a 1:40/500M pace i think

Sun off

Recap - these 2 days felt really good, nothing bothered me. I learned that I can do kipping pull-ups and CTB. I just cross my legs and keep them straight. Actually helps me keep my midline more engaged. 

I also learned that I can airdyne too. I have enough ROM now too ride it fine.

Marcy, Dougs wife, gave me some exercises to do today for my leg to help keep some of the muscles engaged. Just like some leg raises in all direction, calf raises and work on balancing on one knee. She showed me exercises to gain ROM back so I can lock my knee out again. 

It was hard watching everyone do murph today at the gym but i was very happy i could train and felt like i actually accomplished something and got a good training session in.