A
Strict CTB Pull-up - 3 UB reps every 30sec for AMRAP; rest 4min x 2 rounds
Result: 4 + 2 / 2 + 1
This is probably the best I've ever done on this. Preston had me do this once before. Got 1 - 2 rounds both times. Maintained pronated grip on all of them, which is also an improvement. Gotta take the wins when they come.
B
Strict HSPU - 4 x 2.2.2.2; rest as needed b/t clusters + 2min
Cake walk.
C
Low Rings Strict Muscle-up Transitions (seated) - accumulate 15 total reps NOT for time
These were a little more difficult than anticipated, however, these are needed. I incorporated them into to the warm-up last time I did muscle-ups.
D
Wtd. Vest Rings Rows @31x2 - 5 x 4-5; rest 2min
Used a red band...this didn't work too well.
(Running clock)
+
15 Burpees (Open '12/'13 standard)
30sec Row @ 1:50-1:55
Rest 30sec
x6 sets
(11:36)
+
15 WB
30sec Row @ 1:50-1:55 pace
Rest 30sec
x6 sets
(22:56)
+
10 TTB
30sec Row @ 1:50-1:55 pace
Rest 30sec
x6 sets
Time - 33:03
Burpees by RD - :45 / :44 / :47 / :53 / :55 / 1:01
WB: UB / UB / UB / UB / UB / UB
T2B: UB / UB / UB / UB / UB / 5, 5
Bummed on the burpees and the T2B. SO CLOSE to keeping the burps under the minute mark on all rounds and Really, really close to keeping the T2B unbroken. The 5 sets of 10 unbroken was an astronomical PR. T2B used to be a nuisance, now I consider myself to be relatively efficient at them. The hardest part was the first 6 rounds. The burpees + the row got my HR up very fast and really wore me down. I became a resident of Cramp Town during the 4th round of the WB. Really had to fight through it from that point. That's where I didn't stay 100% true to the :30 rest interval. I did my best but I stayed closer to ~ :45 - :50 on the rest. Rough day today. Wish I could've done this on Saturday. Tomorrow is going to be rough.
No comments:
Post a Comment