1000m Row
50 Thrusters (45)
30 Pull Ups
TIME: 7:44
NOTES: This was a 12 second drop from like 10 days ago. Sweet. My goal was to get under 7:45. I finished my 1000m in 4:13 and got off the rower at 4:15.
I finished 30 thrusters at 5:25, got back up at 5:32, then did the last 20 UB. (40 @ 5:51, 50@ 6:14).
I was on the PU bar @ 6:29 and finsihed at 7:44. Here is the break down of the PU (7@ 6:43, 12 @ 6:53, 16 @ 7:04, 20 @ 7:15, 24 @ 7:27, 27 @ 7:37, 30 @ 7:44.
Overall, I was happy with my performance. I would have liked to do better on the PUs. My butterfly PUs were off, but I was able to recover pretty well. Next time I'm going to try and get a big chunk of BF in and then stay on the bar as long as possible with kipping.
Event #2: OH Squat (1:00pm @ RNCF)
3RM OH Squat
155:
Attempt 1: 1st rep not low enough, dropped bar after 2 legit reps
Attempt 2: Feel over on 1st rep
Attempt 3: Couldn't stand up 3rd rep
Attempt 4: 3 reps. THANK GOD!!!!!
SCORE: 155.3
NOTES: I had about 1:30 left after I finished the 4th attempt. I was so pissed and exhausted from being stressed out about this lift that I just decided to take the extra rest and calm down.
I don't want to make any excuses, but I forgot to use my belt on these lifts. I think that did make a big difference.
I learned a valuable lesson. STAY CALM. Even if I miss in Regionals, I've proved to myself that I can still get three good reps after a handful of misses.
Rest 2 Minutues/Transition to Rings
Event #3: Burpee Muscle-Ups
5 - (:58)
10 - (1:24)
15 - (1:21)
20 - (1:25)
25 - (1:16)
26
27 - no rep
SCORE: 7:04
NOTES: These MUs felt great. I kept a pretty consistent pace the whole time. I blew threw the first 6 like a crazy person, and then Andy had to yell at me to take a break. I had enough time to get the 27th rep and maybe even do another one. My triceps were just really fatigued by the end. Overall, I'm happy with this performance.
Cheers to Protein Bar!
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