0700:
1. run 1 mile at 3% incline in 10min, then 4 x 0.25mi rest as needed at 3% incline 8.5 setting in round 1 and 9.0 setting rounds 2-4. Felt pretty good.
2. JT. 25min. I think I should probably lay off the JT for a while and give the delts a rest.
1830:
1. Jackie (warmup). 8min01s. Tougher than I thought. Legs are sore from yesterday, which affected thrusters, and my shoulders still don't feel right, which effs up the pullups....
2. 5 rounds for time
--> 5 thrusters
--> 5 muscle-ups
--> 400m run.
Rx weight for thrusters was 155lbs. I did 185lbs. Felt pretty strong. The clean felt great. Muscle-ups were a bitch. Started missing at 4th rep of round 2. Got very very frustrating. I think it took me 6 minutes to finish round 2. The transition is very very poor. I finally got into some semblance of a rhythm in rounds 4 and 5, when I tried to push my head through and tried to get real aggressive with it at the top. Gotta stop trying to finesse this shit.
Tomorrow, to work on MUs again, I will do Ryan instead of Griff.
