@ 10:00am
a) 15:00 skill session (focus on rope climb technique- regular and legless)
focused on bringing the feet to as close to the hands as possible prior to moving onto the next pull. for the legless, focused on keeping my elbows bent and keeping a good rhythm. wore my mechanix gloves for them and work on sliding down the rope rather than actually trying to maintain a grip going down.
b) for time:
10 muscle ups
20 shoulder2overhead 135#
30 pull ups
40 ghd sit ups
50 double unders
40 ghd sit ups
30 pull ups
20 shoulder2overhead 135#
10 muscle ups
14:22. tough workout here. lots of ghd sit ups, and those were the kicker. muscle ups were ub first set, then ub sh2oh, then pull ups were 5-5-5-3-3-3-3-3, then ghd sit ups had short breaks mixed in, then messed up on double unders #5 then ub, then same as previously with ghd sit ups, then 10-7-4-3-3-3 pull ups with real short breaks, then 20 ub sh2oh, then 2-1-1-1-1-2-2 muscle ups to finish. kip was pretty fried by the last set of muscle ups.
@ 2:30pm
a) EMOTM x 10:00
odd) 10 calorie row
even) 10 thrusters 45#
b) for time:
10 thrusters 160# axle
250m row
8 thrusters 160# axle
200m row
6 thrusters 160# axle
150m row
4 thrusters 160# axle
100m row
2 thrusters 160# axle
50m row
4:50. unbroken on all the thrusters, and did a great job of going from the rower straight to the axle bar. rows were ~1:50 for 250m, then ~1:47 for next couple rows, then low 1:40s for 100m and then under 1:30 for 50m. wish I could get in and out of rower quicker, but just part of it. felt strong and solid to finish off the weekend.
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