Nov 9th

HRV today: 100 green

AM - CP Stamina

AMRAP in 20 minutes:

10 Pistols @ 24kg

6 Strict HSPU to 4" Depth

3 Muscle-ups

5 rds plus 5 pistols

Tough to figure out how to pace this. I may have paced it too much, but all the movements were pretty involved in terms of focus and execution so I just held a slow/steady pace the whole time, but never really struggled. Pistols were the toughest, and they were especially tough in the same spot I get stuck on for my front squats/cleans... Right above parallel on the way back up. HSPU were moderate, shoulders were fatigued by the end. MU's were the easiest part but still not easy. Tough but really fun. 

PM - MAP Airdyne

10 x 60 sec Airdyne @ 90%+ effort/120 sec EZ Spin on AD

Completed, felt good throughout and feel really good a couple hours after.

CP Tester

AM - CP Tester 

For time:

Press @ 85lb - 5,5,5,5,5,5,5,5,5,5

Rope Climbs - 5,5,4,4,3,3,2,2,1,1

23:13
*Rope Climbs were to a 15' rope all in 2 pulls

*Presses were unbroken until the round with 2 round climbs and on

*Rope climbs started to get scary as I was getting tired I was afraid I would lose my leg lock and fall so I waited longer than I probably should have in between climbs.

PM - Airdyne MAP 

10 x 40 sec Airdyne @ 50%/80 sec Airdyne @ 80%

Will complete later today

185# Clean and Jerk & CP Tester

A. Clean and Jerk, build to a 1RM
B. OHS @ 30X1, 10-10-10, 5 min
C. For time:
Muscle-ups - 10,8,6,4,2
Power Clean (155 lb) - 5,5,5,5,5
A. 185# PR (+5# PR)
B. 95#, 105#, 110#
C. 14:30
Notes: 
A. 185# clean and jerk felt solid. Probably my best lock out ever.
B. These were tough and really fatigued my shoulders
C. MU's weren't great today, my shoulders felt so tired from the OHS and my right shoulder keeps delaying. Power Cleans felt good. 

185# clean and jerk from Chelsea Ryan on Vimeo.

Muscle Up/ Power Clean Tester from Chelsea Ryan on Vimeo.