April 29

AM - MAP Muscles

All efforts 80% and all squats and pull ups unbroken

7 minutes of work @ moderate effort:

10 Back Squat @ 95lb

10 Chin-ups

Run 400m

2 + 10 back squat + 10 chin ups + 200m

--7 min recovery

7 minutes of work @ moderate effort:

10 Front Squat @ 65lb

10 Chin-ups

Row 400m

2 + 10 front squats + 10 chin ups + 223m row

--7 min recovery

7 minutes of work @ moderate effort:

10 OHS @ 45lb

10 Chin-ups

Airdyne 90 sec

3 + 10 OHS

*finished with 22 seconds left (enough time to do chin ups) but both of my hands tore on round 3 so I couldn't get myself to jump back up to the bar

Felt good overall today, pull ups have felt really good lately. All sets were unbroken and I felt like I was hardly working until the 9th and 10th rep.

PM - Running Z1

20-30 minutes of Swim tech work - keep intensity low, practice different strokes

Dislike swimming and definitely need the practice