3-14-2011

5:30am

Deadlift 205# x 2 reps, rest 1 min x 6.
Speed on the way up was good.

KBS 8 reps x 1 set at 70# (rest 1 min)
then 8 reps x 4 sets at 88#
Found the big kb a bit hard to handle; managed.

3 sets
10 burpees fast
Airdyne 25 seconds @ 95%
walk rest 5 min.
Burpees felt slow off the floor, like it was taking me a second to register that I was down before I got up.

8:30am
20 minute gymnastic skill work: muscle-ups on the minute.
Hit 30 muscle-ups, not for time but I clocked it anyway (21:09).
Breakdown: 2f, 2f, 2, 2, 1f, 2, 2, 1f, 1f, 2, 2, 1f, 2, 2, 2, 2, 2 with some extra rest thrown in.

Then 10 minute z1 row, 2196m at a very slow pace.