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
--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
--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
+
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.
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