3/14/2015

For 15:00
1st min: :30 row easy
2nd min: :30 airdyne easy
3rd min: 5-7 handstand push ups
+
Not for time:
20 alternating KB turkish get ups

complete
7 HSPU each set
+
complete w/35# KB 


I definitely appreciated having a light day, I was pretty tired from 15.3 and my quads were also extremely sore. HSPU felt pretty good, slight discomfort in my hand on the first set but I didn't feel it on any of the other sets. 

3/13/2015

15.3
AMRAP in 14:00
7 muscle ups
50 wall balls, 14 to 9
100 double unders
+
10:00 airdyne @Z1
+
10:00 mobility work of choice

15.3- 330 (11:44 tie break)
+
complete
+
complete


This was by far my favorite open workout I've ever done. Wow. What a difference a week can make eh? When muscle ups were announced as the first movement for 15.3, I was so excited. I wanted to redeem myself from last week and muscle ups are a strong movement for me, so I wanted to do really well. 

I don't think this workout could have gone any better. I started with 4/3 on the muscle ups, then went to doubles for the second and third round. I broke up the wall balls into sets of 10, I tried to keep the rest short between sets but they got pretty nasty on the second round. I basically used the double unders as recovery. I tried to keep them relaxed so I could get my breathing under control, but the second set felt like it lasted forever. I think I had about 2:00 when I got back to the rings for my third set of muscle ups. My main goal was to get back to the wall balls, and after I finished the muscle ups I had about :20 left. I ran over to the ball and Stephen told me to keep doing wall balls until he told me to stop. I was able to get 9 reps before time ran out. 

I am so happy with how I performed on this. My muscle ups felt great, I was never worried about failing and I was happy I was able to string them together even though I was breathing really hard. I stuck to my plan of 10 wall balls at a time even though there were a few points where I wanted to put it down. I tried to just stay calm and relaxed throughout the whole thing. Having Stephen as my judge makes all the difference in the world. I basically just turn off my brain, I let him do the thinking for me and he tells me what to do and when to do it. He was able to keep me really calm during the entire workout. I felt like I was pushing really hard on this, it was definitely a max effort. If I did it again I don't think I could really do any better. This was one of those times where everything just came together and it all went according to plan. It was a nice confidence boost after last week. Two more weeks to go!

Muscle ups with my fit friend Conner

3/12/2015

5 sets:
3:00 airdyne very easy
3:00 mobility work of choice

complete