30 Muscle Ups in 6:31

HRV yesterday: 97 green = 1 point
HRV today: 97 green = 1 point

AM - Back Squat intense + Snatch intense + Clean and Jerk intense + Dip/Chin-up intense

A. Back Squat @ 20X1, 1 rep @ 230lb x 3 sets, 3 min

B. High Hang Squat Snatch. Squat Snatch, 1.1 - build to a tough set

C. Behind the Neck Split Jerk, 1RM

D. 30 Muscle-ups for time

A. Completed, tough but all reps very makable 

B. 150#, video below

C. 205# i think this is a PR from behind the neck, ties my PR from front rack, tried 210# but no drive up on the bar, feeling a bit better with this movement.

D. 6:31 this is an 11 sec PR from last time. All reps were singles and all reps were done with no false grip, no fails. Tried to do a rep every 10 to 12 seconds to begin then fell off a bit, halfway at 2:47. Feeling great without a false grip, quicker and more efficient.... bye bye false grip. 

PM - Swimming MAP

30 x 30 sec Swim @ moderate/consistent effort/30 sec rest

Completed, really tiring. I think the pool is much more heated than it was during the summer and I think it makes me more tired when I swim, thankful for the warmer pool though because its outdoor and winter is approaching. 

205# Split Jerk, 195# clean & 30 MU in 6:42

A. SPlit Jerk, build to a 1RM

B. Squat Clean, build to a 1RM

C. 30 Muscle-ups for time

A. 205# pr (+5#)

B. 195# tie pr

C. 6:42 pr (3:18 pr).... did all singles which proves to be good for me. Tried to do 5 per min but fell off pace a bit, still happy with the end result though :)

the good news is I PR'd my jerk and 30 MU's for time. The somewhat annoying news is that my squat clean stayed the same and I am still having the same problem... my legs are weak compared to what I can pull off the ground. I actually loaded up the bar with what I thought was 200# and it ended up being 210# and it crushed me, dumb math on my part. I then worked back down to 195#, got it but it was really tough. I wanted 200# badly, but after 2 or 3 fails with the same problem, I called it for the day. 

PM - Swimming MAP

Swim 25 meters every minute for 30 minutes

Completed. Felt good and relaxed throughout.

315# Clean Grip DL

A. Clean Grip DL, build to 1RM
B. Press, build to 1RM
C. Muscle-ups, 1 rep every 20 sec for 10 min
A. 315# PR (+15# PR) Not the best form but it went up 305# was a lot better looking. 
B. 115# PR (+5# PR) 
C. Completed. This was easy till minute 9, that's where I had to focus. No Fails and it blows my mind how easy this was and beats my 30 MU for time (10:21). Well I guess my new time for that is 10 min. Felt great.

315# Clean Grip DL from Chelsea Ryan on Vimeo.