16.3 movement prep
PM
16.3.2
+
5 sets:
2-3 moderate back squats, 20x1
:60 rest
6 kipping handstand push ups
:60 rest
+
10 sets:
:30 assault bike @90% aerobic
:30 assault bike @50%
AM
complete
PM
98 (+10 reps from Friday)
+
complete w/125#
+
complete
HUZZAH! WHAT A DAY!
I am SO HAPPY with my 16.3 redo. YAY! First of all, thank you Stephen for lowering the bar so we could just jump right to it, that made a huge difference.
Going into this workout I was pretty confident I could do better. Also, I've done worse my past two redos so I was determined to improve today. Everything just felt so much better today, it was crazy. I broke up the snatches 5/5 every round and opened my hands at the top, I think that definitely saved a bit of grip. My bar muscle ups were unbroken through the first four or five rounds? I can't remember. But I was able to string them together much easier than Friday, they felt so good today! During the workout I actually couldn't believe how easy they were. Grip was fatigued but not nearly as much as the first time. Stephen definitely pushed me to hang on to my pace and go faster at the end. I don't know if I could have done anything differently, I'm pretty proud of that performance. I needed this, and it put me in a better mindset going into the last two weeks of the Open.
It was also awesome watching everyone else improve as well. Brandie killed it. Emily killed it. Megan killed it. Duprie killed it. The list goes on. A solid day all around.
Let me just say this: back squats felt terrible. My lower back was blown up from all the snatches. I was going to do 125 as a warm up set but I just stuck with that weight for all 5 sets because my back was really fatigued and tight. Handstand push ups were rough the first few rounds but got better as I went along.
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| The forearm pump is real |
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