A1. Strict Weighted C2B Pullups – 5x 3.3 Rest 20s/90s = cracked these, got all reps easy.
A2. Bench Press – 5×5 Rest 2 mins = 115/115/116/116/117.5
B. Hanging L-Sit – 6×10-20s Hold Rest 60s = 20/12/14/13/15/12
1 – 8 Muscle Ups = 8/7/7/6/7
2 – 15 T2B = 15/7+5/9+4/8+5/7+5
3 – 30s Hollow Body = 21/20/15/11/20 secs.
4 – 15 Up/Downs = all sets 15
Core was fucked, really struggled on the
2 Sets @ 90%:
Power Clean @ 60kg
Row Cals = 6.41
Rest 3 mins
20 KB Swing @ 32kg
20 Burpees Over KB = 12.00
Rest 3 mins
25 Cal Ski Erg For time = 0.50
Rest 3 Mins
Only got through one set of these. Pecs went into spasm at during the kbs/burpee metcon. Push really hard on all of the pieces but felt empty at the end. I feel like the volume is manageable but the intensity is what I’m struggling with. Felt really fatigued after the 12x500m yesterday and it carried forward to today.
Jowsey warm up.
5 pull ups
10 push ups
After resting for 1.5 hrs, drinking a load of water, aminos and carbs, I felt a bit better. Wanted to hit the second round of the prescribed work but classes were on so couldn’t train. Decided to do the class (cindy) at a 85% pace as I figured it would at least get the volume of work in and near the correct intensity but with movements that aren’t going to fatigue me for tomorrow.