A. Gymnastic Skill - 10-15 min:
Flat Tuck Front Lever - 4 x 65% of new max
Planche Lean - 4 x ~10 sec w/full shoulder protraction (lean as far fwd as able for ~10 sec)
completed after workout
20 min AMRAP:
20 Thrusters 135lbs
20 Pullups
20 Burpees
+
30 min C/d @120-130bpm
Result: 4 rounds + 3 Thrusters
Notes: I did this workout in January of 2012 and did 3 rounds flat and it was rough. A full round better than last time. Overheating was the limiter. Breathing felt good but just systemic burn and heat were terrible. Planned on one round every 5 minutes and I stuck with it. Just had to stay disciplined on getting back on the bar for sets of 5 thrusters. Pullups felt good, burpees the heat was horrible.
pm:
30 min Swim - include some short, tougher efforts
pm:
30 min Swim - include some short, tougher efforts
Will Complete on Tuesday afternoon
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