Work called at 4:30am to deal with an urgent issue, so I was up.
Got ready and was at the gym a full 15 minutes early.
We started with overhead Squat.
Worked up to 3 heavy sets of three then peel back for two sets of 5
Rest as needed between sets.
I was all over the place with this one. Did 3 at 95# and 115#, then hit 135#. Was only able to get one. Crap. Tried again and managed 2 reps. Not bad, 10# off my PR. Took it and peeled back to 115 for a set of 5 and a set of 4. Called it a day.
The WOD was a benchmark workout called Nasty Girls
3 rounds for time of:
- 50 Air Squats
- 7 Muscle Ups
-10 Hang Power Cleans, 135/95 lbs
-scale muscle ups to 10 CTB, or in my case 7 regular pull ups + 7 ring dips.
He said you should be able to everything quickly in one or two sets tops, that's why I scaled the muscle ups differently, regular pull ups wasn't enough, and chest to bar wouldn't give me the necessary pace.
I also scaled the cleans to 115#, wisely.
Finished in 10:58, I had 5 cleans left with 15 seconds to the 11:00 mark, so I hustled to break 11:00. Did it.
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