14 min amrap:20 deadlift 225lbs
12 muscle ups
100 double unders
20 deadlift 275lbs
12 muscle ups
100 double unders
20 deadlift 315lbs
12 muscle ups
100 double unders
20 deadlift 365lbs
12 muscle ups
100 double unders
(if you complete up to this point before the time cap, that is your
score for the workout and do not go back to the top)
8 @ 315
With all being said, that two of my biggest physical weaknesses in one workout (plus the mental issues this week, which I think I have figured out, to be explained later) I’m pretty happy with how I finished, however, I left so much more out there. But more what I left out there was just not wanting to pick up the barbell. My limiter here was the absolute strength endurance.
Reps of muscle ups were 3-3-3-3, during the sets, I unloaded and loaded the barbell for the weight change. Second set was all 2’s, with 4 left, I wanted to go for it, but after 2, didn’t feel right so I didn’t risk what could’ve affected me physically and psychologically. To get a high score on something like this I have to be more aggressive, but I felt like I was getting my rhythm back on muscle ups a little bit, finding the timing of the kip and not pulling too much.
DL sets were 10-6-4, should’ve gone unbroken, I do not think that me gaming this the way I did vs going unbroken would’ve effected that first set of muscle ups.
275, 6-6-8, was thinking 4 sets but when I got in it I thought no reason to put this bar back down, just finish it.
315 – 3 right off the bat, then I got chalk and just delayed picking up the bar as long as I could, then finished with 5
Overall finished today in a much better place. Warm up was hitting deadlifts and 1-2 kip swings, then going into full movement, at 225 and 275. Did a few reps at 315 just to feel it out. After barbell warm up, I did 6 sets on AB @ 10:50 with the 10’s being close to 700/800+. Really liked this. Breakfast I had bread, along with some of my other stuff, energy felt good. Also decided to go back to my old pre-workout. I had been using Mission 6 for the past month, and talking to Rockie, we had been experiencing some to the same things with it, super tightness like close to cramping, I also think this has played a role so I’m off that shit!!!!!!
+
3 sets not for time
Quadruped rock back x 5-6 reps
Banded Bird dog with neutral lumbar spine x 5/side
Planche lean with active hollow and protraction x 20 sec
Reverse hyper x 10-12 light load
All done