Training: 9/30/2014

Training:
15-20 min aerobic warmup - incl. some Kipping HSPU, Free HS, etc skill work
+
AMRAP in 7 min @max effort pace:
4 MUs
12 Wallballs
36 DUs

Result: 5 Rounds + 2 Muscle Ups
--5 min recovery--
AMRAP in 7 min @max effort pace:
15 cals AD
10 Burpees

Result: 5 rounds
--5 min recovery--
AMRAP in 7 min @max effort pace:
Run 150m
7 Power Snatches 95lbs

Result: 6 Rounds
+
10 min AD or Run cooldown @low Z1 pace

Notes: My left hip and my right anterior ankle were really sore/inflamed going into this workout.  I was a little scared, but as I warmed up, the pain subsided and I was able to do the movements in the workout without pain.  First AMRAP I focused on moving efficiently, but continuing to move forward.  After the second set of MU, I decided to break 2/2 and rest 5 seconds to make sure my triceps didn't burn out.  I hit the final complete set unbroken.  No fails on muscle ups.  Unbroken on double unders.  Smaller circles was the key.  Wall balls were a little sloppy but unbroken.  This workout was tough, but RPE was 7/10.  Second workout was tougher.  Tried to hold 90% for the first 6 minutes and then go after it on the final minute.  Had 30seconds to finish the final 10 burpees and was able to hit it with 3 seconds to spare.  This workout left me on my back.  Really didn't recover after the second workout.  I hit the run and then the power snatches and was in pain there after.  On the bright side, I started feeling much better moving the bar as I let my hips drop much earlier leading to better trajectory and height.  They were all unbroken and in the past, I would have definitely broke those up.  Overall I am very pleased with today's efforts.