My upper back and shoulders were tight yesterday and legs were a little tired for part of the day. Feeling refreshed and ready to go today.
My standings after 17.1 were:
- Open: 53,684 / 194,167 (27.6%)
- Masters 35-39: 8,307 / 36,746 (22.6%)
I have some climbing to do. Hopefully that’ll be my worst placing. I’ve already dropped 6 pounds since that workout so cleaning up my diet is quickly leaning me back out.
- Banded shoulder opening and stretching
- Bottom squat hold
- Air Squats
- 3:00 Row
- Various testing of DB positioning
- 2 Rounds
- 50′ Weighted Walking Lunge (2×50# DBs)
- 16 Toes-to-bars
- 8 DB Power Cleans (2×50# DBs)
- 2 Rounds
- 50′ Weighted Walking Lunge
- 16 Bar Muscle-ups
- 8 DB Power Cleans
- Every 5-foot interval of the 50″ (25″ out and back), represents 1 rep of the lunge.
Glad I figured out how to better link bar muscle-ups together last week! Definitely work my grips for this one. Had on knee sleeves but forgot to pull them up until after the first set of lunges. Jackass!
My steps on the lunges sucked. I stretched it out a couple of times but was just shy most of the rounds. I need to stretch out each step a little bit to speed those up. I did 4×4 on both rounds of T2B. Went 4-3-1 on the first 2 rounds of cleans and then 4-4 to get a faster tiebreaker. All doubles on the first time through muscle-ups. When I got back to them I started with a triple, got another, but missed the 2nd, and I think I missed another single. Hit the wall right there at the end. So finished with 116 reps and a tiebreak of 9:36. Michelle actually kept nice splits for me throughout.
My thumbs were rubbing on the dumbbells a bit during the lunges and I asked Alex to grab me a piece of tape. In that 4th set I did set them down after 25 feet and tried to quickly put the tape on. I’ll have to remember to tape up with my stretchy tape next attempt to save time there too.
Like I said, my grip and forearms were fine throughout, after, and now back home typing this post. I think I can make up time by pushing the lunge steps longer to make sure I get there without stretching the final one or having to take a last short one. Then obviously doing that 4th set unbroken too. Should be able to do 6-5-5 on the T2B since it’s only 2 rounds with plenty of rest in between. Cleans will be 6-2 or 7-1. I think I’ll stick to doubles on the muscle-ups because I did end up hitting the wall right at the end, though I was rushing a bit. I’m worried if I try to do triples I will blow it out before I’m through the first 16.
Should be an easy redo. This is one of the more fun Open workouts I’ve done.