A. Overhead squats; 3×3; rest 2 min
205 across
+
10 min amrap:
10 thrusters 95/65#
10 CTB pull ups
10 OHS 95/65#
10 TTB
5+12
This was a good workout to use my visualization practice on, I’m either above average or good and confident in all of these movements and also felt that limiters that get me in other workouts would be a little less here. Had mental plans of only grabbing chalk twice, doing c2b unbroken and breaking up ttb with quick rest. The other visualization was that this will hurt pretty early and regardless of how I come out the hurt for sure was going to kick in around 4 minutes. I also just sucked it up and set my bar up as close as possible to the pull up bar I was going to use, it put me in the sun but I didn’t care, I was going to forget about that as soon as I really got into it. Execution, after round 1, I finished around 1:18ish and didn’t jump right into the next round and then I settled in big time, the other solid execution pieces were after c2b tried to put my hands on the bb for OHS very quickly and would just focus on breathing and relaxing through those. Other goal was to get my first ttb as fast as possible after ohs, I did great here, first 3 rounds I did 6&4, in those breaks I might have rested longer than my original plan, but I did not walk away from the bar, I stayed standing right under it. This is a big win in my book. Even in round 4 when i dropped the OHS I didn’t want to do a ttb but I adjusted on the fly by doing a set of 4-4-2, very short breaks bt the 4’s, not as quick for the 2 and then I said I’m almost done just get your ass on the bar. The mental imagery for this gave me a good confidence boost, but it doesn’t hurt that either my good squatting mechanics lined up well or my improved confidence in c2b is light years ahead from even last year. The biggest of this was knowing it was going to hurt (which most pieces can) but visualizing when and how I was going to respond when it did was the biggest takeaway that I’m excited to tap into more in the upcoming season.
+
B. Hand release push ups; 15 AFAP x3; rest 3 min actively on rower b/w sets
Got one set in and my shoulder was just tired and decided to call it and take as long of a break as I could.
C. Handstand Walk; accumulate 8-12 sets of 25 feet unbroken
My shoulders were just flat out tired and triceps as well, so I wanted to come back and attack this later on in the day. A couple of drills I did warming it up and a couple of attempts quality was very poor. Going to hit up after coaching this evening.