DWM Fri 9/11/15

Fri 9/11/15:

AM
Choice Cyclical – 30-45min @ EN1
Mobility – 20min
Same as usual, 10 AD, 10 row, 10 run, 5 AD, 5 row, 5 run
Then did ROMWOD.

PM
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
This went pretty well, just like we talked via text, I could feel the fatigue in my shoulders from all the work earlier in the week. This and my triceps were the main limiting factors for this workout. The solid breathing and heart rate control was extremely encouraging, i didn’t spiral out of control and when I did rest my HR came down quickly so I could keep working. I did the WBs 30-30-10s then the DUs 50-40, like I said above, the main limiters here was burning shoulders, so local muscle fatigue & leftover fatigue from earlier in the week. The MUs I went 3-3-3-3-2-2-2-2-1-1-1-1 to get to 24, which was a 5 rep PR and would be top-50 in NorCal a couple years ago. Video is below.

+
Mobility – 20min
downward dog, puppy dog, couch stretch, supernova to pecs, glute med, glute max & TFL.

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