10/7/2017 and 10/8/2017

Saturday 10/7

A1. Wtd Strict C2B Pull-up; 3 reps x 4 sets; rest 20 seconds 
Used a 20lb weight vest, had to do 2/1 for the third set and singles for the last set

A2. Butterfly C2B; 12 reps x 4 sets; rest 20 seconds 
UB - UB - 6/6 - 6/3/3
I have a nasty blood blister the size of a dime on my right hand now

A3. Muscle Ups; 6 for time x 4 sets; rest 3-4min bw sets (goal is to go UB each set)
These were a giant failure. I got 5 the first set and failed the next three attempts at a single. Set 2 I went for 5 and had to split it up into 3/2, set three was 5 split up into 2/2/1, the final set was 2 total reps. I'm very frustrated with this as MU are normally something I don't have much trouble with.

B1. Strict Ring Dips; 8 perfect reps x 4 sets; rest 20 seconds 
UB for each set

B2. Strict HSPUs; 12 perfect reps x 4 sets; rest 20 seconds 
7/5 - 4/2/2/2/2 - 3/3/3/1/2 - 3/3/1/3/2
The first set I split up because my back and legs started cramping, otherwise I'm confident I would've done the 12 UB. After that it went downhill. Getting through 12 took excessively long and I failed at least half as many reps as I completed in trying to get back on the wall too quickly

B3. K HSPUs; AMRAP in 45 seconds x 4 sets; rest 3min 
10 - 7 - 10 - 6
Biggest issue with these was controlling my descent so I didn't slam my head into the ground. I was able to do that in sets 1 and 3 but not 2 and 4.

10/8/2017
Bike 20 Seconds @ 550 watts 
40 seconds rest 
x8
rest 3min 
Bike 30 Seconds @ 450 watts 
30 seconds rest 
x8
rest 3min 
Bike 40 Seconds @ 350 watts 
20 seconds rest 
x8
completed as prescribed