3/11/18

Had a really rough morning in the gym... I didn't feel particularly great... still had a lot of DOMS in my calves and a little bit in my upper body. I did not feel great going into this workout and I couldn't keep on the improved pace that I wanted. At least I tried, it just wasn't there. This workout really stopped in my tracks. I definitely have a lot of room to improve on this workout. Over the next year I need to do a lot of workouts with higher volume sets of double-unders... this is first workout this year that I didn't feel prepared for ... added in some extra volume after 18.3 as that workout is basically just jumping around... got a lot of intensity out of it, was some hard work.

A.
18.3
For time (14 minute cap):
100 Double-Unders
20 Overhead Squats (115/80#)
100 Double-Unders
12 Ring Muscle-ups
100 Double-Unders
20 DB Snatch (50/35#)
100 Double-Unders
12 Bar Muscle-ups

-659 (10 reps worse than Friday)

Rest about 15 minutes then...

B.

4 Rounds:
3 Rope Climbs (15')
8 Double Kettlebell Deadlifts (2 x 72/53#)
12 Pistols (Total)
50′ Handstand Walk

-17:14 ... lots of high skill stuff after being really taxed from 18.3 ... went through this fairly slowly, especially on the handstand walk ... was happy to at least get some of this higher skill stuff in... haven't been hitting it since the Open started.

Rest about 10 minutes then...

C.

Every 12 Minutes, for 36 Minutes (2 sets) of:

5 Power Cleans (185/125 lbs)
10 Front Squats (185/125 lbs)
15 Deadlifts (185/125 lbs)
20/15 Chest-to-Bar Pull-Ups
25/18 Calorie Assault Bike

-3:38 (unbroken) / 4:10 (unbroken barbell, C2B were 10/5/5)