Last night, fueled and energized, I drove up to the City to Lalanne Fitness to get after Sectionals Workout #4. My legs were sore as hell thanks to the Storyline Workout and the air squats at the track, but I felt very confident that I should get a respectable score. For me, it was all about getting those muscle ups finished up!
10 minutes, as many rounds/reps as possible of:
60 burpees with a jump over your barbell
30 overhead squats at 120#
10 muscle ups
My plan was to find a comfortable pace with the burpees, get through the OH squats with as few drops as possible, then go one at a time with the muscle ups. And that is what I did. I finished up the burpees with some decent energy at just over 4 minutes. I then hit the squats and was able to bang out 12 before dumping the bar. I then got to 19 (my right arm failed me and I just wasn't able to recover). I then got to 25, then finished off. Here's where I focused in like crazy. I got my first one very smoothly, and I could feel myself bubble over in confidence. I proceeded to take my time and get all 10 without any misses. I had a minute to go and I just went all-out sprint for extra reps on the burpees; and, was able to get 15. With a fnal score of 115 I feel pretty good about that.
Will I do it again? Well, I don't really feel the need to get a better score at this point, but on the other hand I don't feel like it is the most demanding workout in the world. I feel as though I took too much time on both the overhead squats and the muscle ups. If I paced myself better I probably would have gained another 45-60 seconds and I'd be able to squeeze another 15-20 burpees in. But, the next month and a half are dedicated to training for Regionals so, I'll play this one by ear based on tomorrows workout!
Today was a rest day and my legs are freaking sore...
Never Stop, GET FIT.
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