GT W2D8

A. 5 Minute amrap:

1 HSPU

3 Strict Pull Ups

5 calorie arms only assault bike

Rest 2 minutes x 4 sets 

RESULTS:

1) 5 rounds

2) 4+8 (I was probably 1/2 cal away from completing the 5th round)

3) 5 rounds

4) 4+6...OOF, the wheels came off a bit by this set.

Generally much better and more consistent than last time, but starting out so strong led to a bit of a fizzle in the last set. HSPUs got hard, I failed the 2nd rep and generally needed a few extra seconds between bike and HS each round. Heck even the pullups got to be difficult...My delts and triceps were seriously PUMPED, so much so that just moving through range of motion felt like pushing against a wall! It's all the bike time that gets them - the HS and pullups are so quick that most of the 5 mins is spent pushing those bike handles. Last set HSPUs were shaky but previous sets all strong. This wrecked my arms but I'm happy with the results.

B. 22 Minute Easy ski erg / bike - switch as needed

Done all on AB.

OTHER: After the amrap sets, I played around with some push presses just to see how it felt, since I knew I'd been able to add a little dip on light cleans/snatches. I was actually able to work up fairly heavy, hit 145lb for a single with no pain or discomfort to the injury. I don't think I'm powerful enough with the leg drive to get much heavier but considering that's 90% for me, it seems pretty good. I can't jerk more than light weights, though - that second dip does start to aggravate the glute. Another tool in the kit, though.

OVERALL: Man that amrap gets challenging. But fun. Have a massage this evening, planning to have her focus on my shoulders just to get some of the fatigue and tension out of them.