Warmup:
-45 second handstand hold, then 3 rounds of:
-5 dips
-6 pistols (3 each leg)
-7 Situps
I did the handstand hold facing the wall, and tried to hold the hollow body position as long as possible. At about 25 seconds I lost it, and just held on as long as I could. I was finally able to do unassisted pistols with my right leg! I had surgery on that knee years ago, and I have spent the past year doing them assisted. Something finally clicked tonight.
Metcon: (yep, I mixed it up and did it first tonight!)
20-15-10-5
-Pullups (strict)
-Box Jumps (24")
6:46
I felt strong on the strict pullups tonight. Definitely more fresh for the metcon when you do the SWOD afterwards.
SWOD:
Power Cleans:
95x5, 115x3, 135x3, 165x2, 185x1, then 200x5x3 (PR!)
I actually had a failed rep at 200 when I first started and thought that it just wasn't my day. Turns out it was just a mini wake-up call. It definitely feels good setting a 5x3 PR heading into the CFFB Total next Monday.
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