Thursday Workout

part 1:
10 min aerobic full D-ROM warm up
then...
spend 60 min in constant motion - rest little, work low effort - high technique based:

L sits

wall walks

HS hold into forward roll

MU's - part of the skill needing the most work

run technique - no more than 150 m at a time

wall balls - MAX 5 reps/time

DU's for speed

Did butterfly pullups, bar muscle up practice (almost got one!), handstand holds, pistols, and reg MU practice. Did five single MU's with about a min rest between each. Felt like my kip was hard and huge and I still wasn't getting very high, having to press out the dip from real low. 

I did not rest between parts 1 and 2. Did it all at Open Gym tonight.

part 2:
12 min @ 80% aer effort:
5 KBS - 1pd
10 lunges
5 push ups
10 box jumps - 14"
(rest 3 min walking)
12 min @ 80% aer effort:
row 150 m
5 push ups
10 sit ups
15 double unders

11rnds + 20 reps, then 6rnds + row + 13 reps.

I would love to say that I did awesome at this workout, because I feel like this is generally the type and time domain of workouts that I suck at, so I went in really trying to tackle it properly. The first 12 mins actually went great. I kept a fairly steady pace all the way through and didn't lose my head. But the second half, after 6 mins break instead of 3 (it was kind of a shit show at open gym, and I had some issues getting a rower that worked and space to put it in) I pretty much lost my head and spent most of the second 12 minutes talking myself back into good head space. Gotta remember not to get frustrated. And look into getting a rower for my garage.

NOTE: After checking the blog posts from that day, I was actually surprised to see that my scores for both workouts were on par or better than what the other girls posted. 

ANOTHER NOTE: Videos to be added tomorrow. Currently it says 1400 minutes to upload the first one...