Training 7/13 - 7/16

7/14 - REST DAY

7/15 - Z1 day. 20 minutes on the airdyne then 20 minutes of mobility focusing on lower body (quads, hips, hamstrings).

7/16 -
A. Build to a max close grip bench press.
rest 3-5 mins
B. AMRAP @ 85% of part A

rest as needed

30 muscle ups for time

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A. 250# - http://www.youtube.com/watch?v=WZaJvqh7WOE
B. 7 reps @ 215# - http://www.youtube.com/watch?v=W1CLYmnDly4

30 MUs for time - N/A. I hit 28 reps at 3:13 and tore both hands. Didn't want to affect my training for the rest of the week so I stopped there. Tried to stay on pace with sets of 5 every 30 seconds. Stayed on it through 20 reps but then fell off from there. Was still on pace to beat my old PR of 3:45. http://www.youtube.com/watch?v=Bx-ixphXP7M