DWM Tues 11/10/15

AM
**HS Walking / Free HS Hold Skill / Play – 10min
I was a little off here today, I had a couple good runs, but overall a sub-par performance for my handstands. I did get 1 round all the way through the 3 HSPUs toward the end, so that was pretty cool. Video below.
+
A. Strict Muscle-up x3 + Rings Dip x6 – 8 sets of the complex; rest to complete recovery
These were hard as always, but I made them all. No video on round 4, just forgot to turn the camera on. Videos below.
Round 1

Round 2

Round 3

Round 4

Round 5

Round 6

Round 7

Round 8

B1. Wtd. Supine Grip Strict Pull-up – 4 x 3.3.3; rest 20sec + 60sec
B2. Wtd. Vest Strict HSPU – 4 x 3.3.3; rest 20sec + 90sec
Used the 20+ lb vest. Not easy, but not terrible. Videos below.
Set 1

SEt 2

Set 3

SEt 4

+
21-15-9-6-3
Push Press @ 135#
BF Burpee
CTB Pull-up
9:11 unbroken

PM
General Warm-up – 10min
+
AD – 3 x 12sec @ 100% effort; rest to COMPLETE RECOVERY between bouts
+
Row – 500m @ 2:00
Row – 500m @ 1:55
Row – 500m @ 1:50
Rest – 3min
+
Row – 4 x 250m @ 1k pace; rest 40sec
Rest 4min
Run – 4 x 200m @ 1mi pace; rest 40sec
Rest 4min
AD – 4 x 60sec @ 95%; rest 40sec
+
Choice cyclical flush – 15min
Not a whole lot to report here, just did the work. The AD sucked, but I got the HR pretty high, which means my quads are doing better surviving longer into the higher heart rate zones. HR photo for all work is below.
111015 HR

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