29 april to 2 may

sunday 4-29 Regionals workout #4
TIME: 18:46
big breakdown was the last set pull-ups. need to take the back and front squats a little faster to gain some time on the front end. will work in big pull-up volume over next two weeks.

monday 4-30 airdyne flush
5 min z1 - 10 min x 30s 75rpm/ 30s 48rpm - 3 min walk - 10 min x 30s 75rpm/ 30s 48rpm - 5 min cooldown

tuesday 5-1 MAP session -- 8 min 90% 5 min walk-rest:
1. 250m row - 7 hspu: 5 rounds. rowed 300m first two rounds, not really thinking.
2. 20 OH walking lunge (25# plate) - 3 MU - 30 du. 4 rounds but only hit 3-2x-1x-1x muscle-ups.
3. 10 burpee-box jump 28" - 50' farmers walk 70#/hand - 1 rope climb: 4 rounds + 2 bbj
4. 10 TTB - 10 WB (15#,10') - 10 pistols: 3 rounds + 10/10/3 reps. pistols really terrible. in fact, whole thing felt fatigued, not MAP-enough.
5. 1 MU - 5 HSPU - 30 sec airdyne: 5 rounds + 1/5 and 5 seconds Airdyne. best set, quick/aggressive gymnastics with uptempo airdyne and good breathing.

wednesday 5-2 AM:
A. snatch complex: 1 hang power snatch - 1 hang squat snatch - 1 snatch - 3 snatch balance.
90 sec rest between. Start at 53, add 10# until one set feels tough. Super clean, hit pockets and pause in hole every time.
53-62-73-83-93-103-113
B. 7 deadlift at 225#, 3 muscle-ups, rest 3 min x 6
Seconds per set: 31, 30, 32, 32, 31, 34* last set failed 3rd MU attempted.
eager to test this workout for real and see how grip holds up.