Fran – what a way to kick off the New Year! Pat Sherwood, you are not a nice man.
Truth be told, I was looking forward to this one, and I felt good going in. My strategy was to take 3-5 deep breaths between each section of thrusters and pull-ups.
21-15-9 reps for time of:
Finished in 3:50. Ultimately, I rested too long in between exercises. All of the thrusters were unbroken. The only time I broke was 10/5 on the set of 15 pull-ups. Next time, I should skip the breath thing and just go for it. I could get sub-3:30. I swear.
For some accessory work, I did a 10-min alternating EMOM:
Min 1: 2 L-Sit Strict Muscle-ups (Low Rings)
Min 2: 2 Strict Handstand Push-ups
The muscle-ups felt great today! Shot a video. This is the first time I got the hang of these from the low ring position.
Up early with the kids today, but Charlotte watched them while I worked out around 8am. Warmed up and got ready to attack Cindy. I wasn’t feeling 100% but this went surprisingly well.
20 min AMRAP:
Unlike previous times, I didn’t keep track of my rounds throughout. I just kept making tallies and tried to keep moving steadily. I know my first round was :40 or so. Stayed unbroken on the push-ups through maybe round 9 or 10. Kept it at 6/4 for remaining rounds.
Finished 25+15, which is a massive Pr. Very happy about that!
Well, Graham decided he wasn’t going to nap so he joined me in the garage for this one.
Every 3:00 for 15:00:
10 Back Squats (185#)
I finished the squats around :30-:35 seconds each round. Then, I was done with the Sprint by 1:00-1:05. Overall, felt manageable. I probably would’ve done 205# maybe, but this definitely hit the desired sprint stimulus.
Finished off with this:
EMOM for 10 min alternating between:
10 Strict Pull-ups
10 Strict Ring Dips
Had to break up the last 3 rounds of each movement. Got tough!
Headed into the 11AM class. Feeling pretty good after the rest day yesterday!
4×6 Floor Press
I built up 95, 115, and 135. First working set was 155 before doing the final three working sets at 165.
Min 1: 15 DB Hang Power Clean (50#)
Min 2: Strict Pull-up
Min 3: 12 DB Front Rack Reverse Lunges (50#)
Min 2 was designed to be kipping pull-up, but I was on a standalone squat rack so I opted for strict pull-ups instead. My sets were 15, 12, 10, 8. The grip and bicep fatigue from the other exercises really started to add up!