Slept well last night (7 hours) and felt pretty good this morning. Right knee is bugging this morning, but that’s pretty common after some super heavy deadlifts. I’ll mobilize today and it’ll be fine.
Row – 10min @ Z1
Nice and smooth, nothing really to report here. Got a good sweat in.
10 Burpees over 20″ box
This was much more difficult than expected. I rowed around a 1:40 or so the whole way, below it during the first 100-150 and above it for 150-250. Just tried to keep a steady pace and not slack off. I forgot to turn the camera on during round 1, but the other rounds are on video below.
Round 1 – 1:45
Round 2 – 2:01 (5:25)
Round 3 – 2:02 (8:57)
Round 4 – 1:59 (12:26)
Round 5 – 1:57 (15:53)
Round 6 – 1:53 (1:53)
Row – 10min @ Z1
This was just a pain in the butt, literally. I felt good once it was over though.
A. TnG Squat Snatch – 7 x 2; rest 90sec (heavy across)
These felt great at the beginning, but I had some trouble with the catch at the heavier weights. My shoulders are a little tired from yesterday, which didn’t help, but shouldn’t be an excuse, I need to focus more late in the lift.
B1. Muscle-up – 5-6 UB reps x3; rest 20sec
B2. Strict CTB Pull-up – 20 reps for time x3; rest 3min
This workout was very very hard. I wasn’t expecting the pull ups to be as hard as they were. The muscle-ups were very encouraging as I didn’t really struggle at all to get 6 reps. The pull ups were extremely difficult and I just tried to do my best to keep them strict and rest so I didn’t miss too many reps, but not rest too much so I wasted time. My right hand has a crack right in the middle of it that just won’t go away and this made grabbing the bar a little difficult.
Round 1 (3:19):
Round 2 (3:39):
Round 3 (4:03):
EMOM For 8min
5 Power Clean @ 135# + 5 Pull-ups + 15 Double-unders (or DU for remaining time if you cannot complete 15 DU in the min)
I liked this workout, wasn’t really too difficult but it had me breathing hard and sweating pretty good. The grip for the cleans and pull ups was difficult, but this was the first time I got to really use my new RPM rope and it went well, so I was happy.