First of all thank you for today. It was a reminder for the importance of several things that I have been neglecting. The appropriate energy system warm up, and confidence with my gymnastics. Most of the conditioning pieces lately have been a little longer, Amanda is pretty fast and high output, much like all workouts in the open will be. So getting the heart rate up and getting jazzed up is not something I did well today. I did do some barbell cycling and got my heart rate up there, but I never primed the pump like I needed to. I managed that heart rate spike today but not as well as I could’ve. And managing adversity with gymnastics. I still had a ton of residual soreness in the triceps and some residual fatigue.
For time
Amanda
6:51
Workout breakdown
Plan was to do 3-3-3, so I did 3, went @ the 20 sec mark, on the 6th rep I couldn’t decide to let go from the top, bottom of the dip, or hold onto through the negative, so I held on and it kind of threw my body for a shock, didn’t hurt anything thanks to bracing but it mentally messed me up. Then in the next set of 3, don’t know if I was mentally thinking about it but I missed rep 9, timing and rhythm were off. Had it been an open workout, I would’ve stopped and started over a little later, but wanted to see how I managed the adversity, but it mostly threw my goal pace off big time and probably cost me a good 45 seconds at leasts, between missed rep and regrouping. All singles in snatch, hindsight, should’ve done a couple of tng in each round. Round 2 did 3-2-2, round 3 did 2-2-1.
A little bummed about the mental error that definitely effected what could’ve been an Amanda PR for me, and I just need to have more confidence in the muscle ups, the miss was a mental error, not for lack of anything else, and should’ve pushed a little harder on snatch and last round of muscle ups.
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1-arm alternating KB sots press x 3/side (elevated heels)
strict pullup with side to side neck twist at half way up, top, and half way down
Prone scapula swimmers x 3 reps with active retraction
3 times through
done
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5 belly breaths from active hang from pullup bar
5 belly breaths from belly to wall HS hollow hold
5 belly breaths from bottom of squat with empty bar in front rack
5 belly breaths from bottom of deadlift holding empty bar
2-3 times through
done
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10 min bike, easy