Saturday January 28, 2017

Morning Session (10:00am)
1. 20-minute AMRAP of: (11.5)
     5 power cleans (145)
   10 toes to bar
   15 wall balls (20)

2. 3 sets of:
     4 strict hollow ring pull ups + 10-second l-sit hold
3. 8 sets of:
     1 strict l-sit muscle up + 1 strict muscle up

Results: 
1. 13+2 
2. done 
3. done

Notes:
-- amrap went pretty well. was at 7 rounds halfway through and faded a bit. unbroken toes to bar and wall balls. went out at the pace I wanted and just didn't quite hold as well as I was hoping. Still met the goal (13 rounds) but I think deep into the 14th round was possible. 
  

Afternoon Session (3:30pm) 
1. 5 sets of:
      40-seconds of double unders
      20-seconds rest

2. 4 sets of:
      2-minute AMRAP
         10 calorie row
           6 burpee box overs (24)
         max rep deadlifts (225) in remaining time
      (rest 2-minutes)
      (looking for consistency across the 4 sets -- get better each set if possible)

Results:
1. 66, 67, 67, 66, 67
2. 22, 23, 25, 27

Notes:
-- double unders were all unbroken. just putting work in to just relax as much as possible on them, saving the shoulders and keeping heart rate down for the other exercises within the workout.  
-- consistency over the sets was met, wanted to get 100 total throughout the 4 sets but just didn't have that in me the last couple of sets. possibly could have started off with more in sets 1 and 2, but not sure how that would have played into 3 and 4. overall, happy with how deadlifts felt for the most part.