Sunday

AM
A. Muscle-up, accumulate 7 on the rafter rings
B. Hang clean, build quickly to a tough single
+
For time:
49 glute-ham sit-ups
35 CTB pull-ups
21 hang cleans, 135

PM
For time:
30 row calories
:60 top of deadlift hold, 205
30 strict handstand push-ups
:60 top of handstand hold
30 toes-to-bar
:60 hang from bar
50' axle overhead walking lunge, 105


AM
A. 6 complete on normal rings, 4 fails on rafter rings
B. 175 power (PR +10), 185 squat
+
13:45

PM
27:43


Today was a great day! So much better than last week. It's amazing how much stress has been lifted since I finished interviewing and made a decision for the next phase of my life.  Also, seeing the light at the end of the tunnel for starting the off-season helps.  I haven't had 2 consecutive days off since July, and I'm very much looking forward to a little break.

Muscle ups felt great today (especially for a Sunday). Wanted to complete most of the reps today instead of flailing around on the rafter rings for an hour, which was probably the correct choice considering I STILL can't get one on the rafter rings.  

Hang cleans didn't feel as great as last week, but I moved the 175lb bar better than last week and was able to catch it above parallel.  185 was SUPER ugly, but I think it was because I didn't warm up a hang squat clean at all, I jumped from the 175 power to the 185 squat, whereas last week I stripped a little weight, hit one easy hang squat clean at something like 155, then bumped back up to 185.  I still get wider instead of getting lower when the power cleans get heavy, which is why I feel like I should have warmed up the hang squat clean again today.

Glute-ham sit-ups felt great in the beginning - did 21 without stopping or slowing at all, then got super dizzy and had to stop much more frequently.  I think these took exactly 3:00 (SO SLOW, jeez).  Wanted to practice butterfly CTBs, so this piece took a large chunk of time, but then I ended up resting way too long between sets of 3 so for the last 10 or so I just hit quick singles so that it would be over with.  Opened with 7 hang power cleans (PR!) then 5, but then I faded badly - my legs got really tender where the bar bounces off of them so I started hesitating before stringing reps together, and then by the end I did doubles and I think singles?  This was stupid, but the bruises are no joke - my legs are going to look like Chelsea's.  I don't know why they bruised so easily/quickly today.  It's probably leukemia.

Rested about 60:00 between AM and PM.

Rowed at 900+ cal/h. The deadlift hold SUCKS.  OMG, I was not prepared for how terrible that would feel.  The bar was literally slipping out of my hands (even with a mixed grip/hook grip).  Broke all the holds into 0:30/0:30.  Got to the wall and hit 5 strict handstand push-ups EASILY... what?! That was shocking.  A few doubles after that, then all singles.  Through 15 felt great, 15-25 slowed way, way down, and it felt like the last 5 reps took longer to accumulate than the first 25 reps together.  My shoulders just felt completely fried, and I think I failed 4 or so throughout the last 15.  Started with 6's on the toes to bar, then a 5/4/3 to finish.  Axle lunge unbroken, I'm surprised my shoulders were able to keep the bar overhead because they were so tired by this point.  Glad that's over.  Wouldn't be sad if that's the last I see of this event...