Sunday

AM
For time:
50 glute-ham sit-ups (get split here)
5 muscle-ups
15 hang power cleans, 135

PM
A. Strict handstand push-ups, 10 x 1-2; begin a set every :60
+
For time(s) - get after movement:
30 row calories
30 toes-to-bar
50' axle overhead walking lunge, 105

AM
14:39 (3:12, 11:55)

PM
A. complete, all singles
+
6:27 (1:39; 4:40)


Today was really tough.  I was extremely sore going into it (mostly from the GHD sit-ups from Friday), and was not expecting to do very well on anything.  The moral of the story: I'm so relieved to be the alternate.  Hoping all female appendices remain intact.

The 50 GHD sit-ups were MISERABLE.  My abs are so sore that I was waking myself up last night every time I rolled over (which was a lot), and the stretch when reaching back to touch the plate was excruciating each time.  Did these in 5x10, but everything was really slow.  This was literally all I had today; I'm really hoping that with continued exposure the soreness won't be this severe again, and this is all just because it's been so long since I've done these.  

Failed the first 3 muscle-up attempts, and I got very worried.  I had absolutely zero strength or stability in my core at all.  Finally hit one muscle-up (caught it as low as humanly possible), and each one after that got better and better (no fails once I got the first one).  I was resting about 0:60 before each attempt here.  Also, I just used rings at my regular height - I was worried enough about muscle-ups under fatigue and on a Sunday morning, so I wanted to give myself any advantage I could get on this workout.   The hang power cleans were surprisingly tough - I wanted to hit 3 sets of 5, but I was only able to do 3 sets of 3 and 3 sets of 2.  This whole workout was terrible and demoralizing.

The PM session was also terrible.  No fails on the strict handstand push-ups, but never even tried for a double (it wouldn't have happened).  Rowed at 1100 cal/h, which felt really good and sustainable for much longer.  Toes to bar were a disaster - all sets of 5, but I couldn't kip - my abs and core were just fried.  So these were pretty much strict.  Also I have 3 hand tears from this morning, so this whole piece was unpleasant.  It should not take me 3 minutes to accumulate 30 toes to bar, and it wouldn't on any other day, but the combination of everything this weekend just made these miserable.  The axle lunge was harder than I expected; failed the clean the first time, then cleaned it with a mixed grip the second time.  I refused to drop the axle throughout the 50' because I was afraid I wouldn't be able to clean it again.  Side note, the axle was loaded to 110lbs.

Ok, I'm done whining.  I knew these workouts would be tough for me, and I'm looking forward to repeating some of these things next week and improving.  Despite my poor performance, this was a really fun day with Chels and Mark and Lea and Brandie and Jessie and Stephen and poor Austin in his hospital bed.  Get better soon, buddy!