June 4, 2016

Daily score: 7

Workout:

Outdoor day-

30 miles road bike ride

Gym-

A. Split jerk; 7 singles @80% 1rm; rest 90 seconds


128 x 7

B1. Strict pull ups; amrap unbroken x5; rest 1min


6,4,4,4,4

B2. Negative ring dips; 5 slow controlled reps x5; rest 2 min


5x5

C1. CTB pull ups; 10 reps x4; rest 1 min


10x4

C2. ring support hold; 10 seconds in bottom position + 10 seconds in
top position x4; rest 2 min


10/10 x 4

+
4 rounds for time:
10 hand release push ups
10 TTB
10 S2O 75#

10:49


I had to do my outdoor stuff this am AND workout d/t my dad's availability and the gym schedule...I really wanted to ride with my dad.  We got up early to beat the heat and had such a nice time.  It was a flat pretty easy 2 hour/30 mile ride.  Other than my butt being sore I felt great, it loosened up my legs quite a bit. I went from that to the gym.  This gym workout was fun.  My abs have been sore all week and I felt them on the strict pull ups.  Super happy that I even still have C2B since I haven't done them in forever.  They were all over the place and all look a little different, so plenty of room for improvement.  I did sets of 2-4.  Ring support holds were hard!  Especially in the bottom position.  The wod was a fun one...I was surprised how the push ups fatigued.  Happy with shoulders holding up for the T2B, did sets of 2-3.  I had to break up the S2O on the last two rounds.  Then I was hungry :).  Thanks!