Tuesday Turtle Shell... n sprints

Warmed up with

• some attempts at explosive plyo pull ups (got like 3 but I was not very high over bar -- pretty sure by feel of it I am still not there for muscle ups, but I need a free-standing bar that I can swing on to really know)
• and some light thrusters -- 3 x 5 x 95
  

1. Barbell Row 5 x 5 x 135 -- same result as last time, failure on very last rep. (it's going from the underhand grip on the 4th set to the overhand on the 5th -- overhand is harder)

2. Super sets -- 3 rounds of:

• pull ups wide grip
• one-arm DB rows x 5/each side (1st set was 70lb but that was HEAVY so moved down to 60 for rds. 2 & 3)
  
• pull ups close grip
• DB lat raises x 10 (40lb)

(pull ups were a joke after the row sets - also b/c of going one exercise to the next. struggled for 5 and 4 the first round, then was 3, 4 and like a sloppy 3, 2 at the end)

3. Sprints and core -- upstairs

• 2 laps
• chinnies x 30 sec
  
• 1 lap
  
• V-ups (30 sec)
  
• 2 laps
• chinnies (30 sec)
• 1 lap
  
• v-ups (30 sec)
• 2 laps
• Finish with plank hold (1:20)

(Gym boss is handy device)

Weigh in: a hair under 179.

---------------
I am significantly bothered by the lack of good sprintability on that gd indoor track at the Y but looks like that's all I have today and this week (weather is pure shit). Opening it up on the treadmill is risky and after my calf balled up last time I was on tm and I had to leap off for life, I am not eager for a repeat.