March 1, 2018

Daily score: 7

Workout:

A. Strict press; 3, 3, 2, 2; rest 2 min

80, 85, 90, 95, + 100x1 (7 pound PR)

B. Kipping hspu/strict hspu/hs walk tech work 20 minutes

Done

C. Hollow body hold straight arm band lat pull downs; 10 reps x4; rest
90 seconds

 10 x 4

D. Rope climb tech work 10 min

Done

 +
For time:
20 cals assault bike
20 burpees to 6" reach
20 cals assault bike

 4:15

+
mobility work 20-30 min

Done

Had some time with Scotty this morning.  He recommended ankle CARs to help with the calf.  They did seem to loosen things ups.  Nothing in this workout really bothered it.  The sports chiro massage guy spent some time on it and thinks it's just irritated little muscles in the calf that are compensating for the muscle loss in the bigger muscles on that side.  He found a lot of knots.  I'm not super worried about hopping over the bar for burpees, that I think will be 'okay' if I warm up well.  So glad there are no double unders this week. 
Back to this workout...I did a disobedient thing, shocker for me, I know!  I lifted one extra rep on the strict press just because 95 x 2 felt so smooth I just had to know if my one rep had gone up.  And it has!  100 x 1 went up pretty easy.  So that felt great.  Progress. HS walks were just 'okay' today.  Strict hspu's felt awesome.  By the time I was kipping hspus I was a little fatigued and just did 3 sets of 7 afap, working on speed and extending my heels.  Rope climbs were fun, it's been forever.  The rope at CFP is super high, probably 20+ feet.  The hard part is coming down fast.  I did get better with some practice.  WOD was fine.  I think a good day of rest and I'll be ready to crush 18.2 ;).  Thanks!