Another early Monday morning workout.
Started with heavy deadlifts
Five singles at 90% 1RM. I worked up to 345#. Felt strong, but only did 4. Back is a bit rounded, but it doesn't change throughout the lift, so all good. No discomfort, during or after.
The WOD was an AMRAP for 12 minutes:
- 10 Power Cleans 135# (scaled to 115#)
- 10 Toes-to-bars and
- 30Double Unders
Cleans were okay for the first 2 rounds but quickly got hard. First round of t2b sucked, couldn't get a rhythm going. Got better after that.
Double unders were better than usual, still faltered a lot, but did one round in two sets of 15 and once I got 20 in a row. So not bad.
Made 3 full rounds plus 21 reps, made one double under on round 4.
Then for the post-wod WOD we only had time for one round of:
3 min AMRAP :
400m Rows and Muscle-ups scaled to pull up.
Basically 3 min amrap of max pull ups after a 400m row
Row took 1:35, managed 15 pull ups in the remaining time. Went back to the rower to try and squeeze in, but after 250m I was done. So I bailed.
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