3 rounds very easy:
200m jog
10 alternating turkish get ups
500m row
PM
A. Squat clean, 5x1 @ 95-115-135-155-175-195 not for time, but only rest long enough to change plates, get focused, and make next lift
+
For time:
20 DB thrusters, 30/hand
10 DB burpee box jump overs, 30/hand, 24"
+
5:00-10:00 rest
+
For time:
4 ring muscle ups
8 bar muscle ups
16 toes to bar
+
5:00-10:00 rest
+
For time:
100m shuttle run (2x25m out and back- not really a sprint)
10 deadlifts, 205
100 double unders
10 handstand push ups, 8" deficit
+
10:00 airdyne @Z1
AM
complete w/25# KB
PM
A. complete
+
2:29
+
2:03
+
3:21
+
complete
AM session was very enjoyable, breathing was good the whole time.
The squat cleans were a bit of a mess today, my form just feels off. I was pulling under the bar really slowly. I just don't feel as confident in my lifts right now but I know that will get better once I get back into lifting more regularly. I actually failed my first attempt at 175, my pull was really weird and I caught it in a power position, then I tried squatting it but I felt on my butt. I was pretty pissed, I never fail cleans at 175. I did it again and hit it easily the second time. 195 was heavier than I would have liked, I felt slow standing up out of the squat and I caught it with my feet wider than usual.
I think DB burpee box overs are my new least favorite movement. These are just terrible. This piece was way too slow. The thrusters were unbroken and were relatively easy but the DB BJO were SO SLOW. They were a lot slower than when I did them on Saturday, my legs were really tired and even coming down off the box was difficult.
The muscle up piece was alright, I would have liked to get under 2:00. Ring MUs were unbroken. I thought I would be able to do the bar MUs unbroken but I ended up having to break them up 5/3. The TTB took way too long, I was being a bitch on these. I broke them up way too much (7/4/3/2) but I was struggling to hold on to the bar on the last 5 reps, it was getting really slippery. They felt fast but I just broke them up too much.
The last piece was really fun! I really liked the shuttle run, that was cool. Deadlifts were unbroken and pretty easy, double unders were unbroken and HSPU were ALMOST unbroken (got a no-rep on the 10th one, oops). I wish my HSPU would have been faster, although I haven't really done them at an 8" deficit so I guess it's just something I'll have to work on. I felt like I was moving too slow during this one but I couldn't really rush the handstand push ups, I didn't want to go to failure.
I just need to make myself go faster on literally everything.
