Find 4RM OHS
2 Attempts at AMRAP CTB Pullups
Total score= OHS (KG) + Total CTB Pullups
Notes: Felt pretty good going into the workout. Had a good night's sleep, but I guess my quads were still dead because I failed on OHS @ 205, 215, 195. I couldn't keep my knees out and got buried in the bottom on the 4th rep. CTB felt good. I think I could have done about 50 on the first set but chose to save it. Kicked the bars hanging on the all on the second set and dropped down. Note to self: can't rest during a set, it ruins rhythm and destroys grip. Need to continue set, or just drop down.
30 Ring Dips
30 Toes to Bar
5 Rope Climbs 20'
Notes: I did 3x1min Row, Airdyne, and Run to warm-up for this one. Hit a little bit of mobility and also a couple toes to bar and ring dips. I got a full warm-up in before the first workout so I was pretty much ready to go. Energy felt good. After the second workout I had 3 oz. salmon, 1 banana, 1 orange, 1 coconut water and a handful of sweet potato fries. Felt a bit hungry, just the way I like working out. Run splits were 3:21, 3:21, 3:24 with a turn around. Held 85% for all the runs. I kept in mind how the 1 mile repeats felt the last few weeks, so I paced it just right. Broke on ring dips and T2B so I didn't redline and end up suffering for minutes on end. Threw on gloves at the end to reduce the tearing on my hands. Rope climbs were decent, need to be more efficient and not get caught fumbling with my feet. One more workout to go tomorrow. That will be ROUGH!