November 16, 2019

Daily score: 7

Workout:

A1. False grip ring rows; amrap unbroken x3; rest 90 sec


20, 12 (steeper), 13

A2. False grip passive hang; amsap x3; rest 90 sec


20, 15, 15

A3. False grip bent arm hang; amsap x3; rest 90 sec


20, 20, 15

B1. HS shoulder taps; 20 reps x2; rest 2 min


10/10, 20

B2. Single arm ring plank; 30 seconds x2/side; rest 2 min


10/10/10, 30 (on floor)

+
3 rounds, each for time:
12 DB thrusters 35#
20 cal row
12 DB thrusters 35#
* aim is unbroken on both thruster sets and as fast as you can
maintain on the row not to slow have to break second thruster set)
rest 4 min bw sets

3:55 (:41, 2:08,?)
3:30 (:31, 1:59, :30)
3:17 (:28, 1:53, :29)
All unbroken


Starting this workout my lats were sore and now quite sore the next day...maybe from burpees and kbs?  The right shoulder struggled more on the hangs than the left but it is decidedly better (healing).  Thought it was funny that the bent arm hangs were easier than the straight.  The first set of shoulder taps I had to come down at 10 because something pinched in my left shoulder.  Shook it out and was good to go.  I did these wall facing.  The single arm ring planks were soooo hard and harder on the right.  I struggle to make it 10 seconds.  I did the second set 30 unbroken with hand on the ground.  I had been intimidated by the thrusters and the quest to do them unbroken.  The last time I did them in training 5 reps was tough.  But I guess the Open made me stronger ;).  I was so happy to get all 6 sets unbroken.  I tried to slowly row faster each round but overall kept the row mellow in order to get the thrusters.  I think I could row faster now that I believe in myself a bit more.  Thanks!