"Believe with all your heart that you will do what you were made to do." - Orison Swett Marden
Courtesy of Cam
3 Muscle Ups
7 Thrusters (95/65)
50 ft OH walking lunge w/ 45 lbs plate (25 lbs. for women)
Overview: I programmed this one for myself last week and it turned out to be quite the burner. As some of you might know, I've been coming back from a leg injury where I broke my fibula and medial malleolus (interior of the ankle), and since it was a weight-bearing injury, I had to stay off of it for a good 8+ weeks, and have since been dealing with a discrepancy in strength of both legs. So, I have obviously been dialing things back, and there is still a lot I cannot do (like run and jump) so I have to be choosy with my workouts.
Thus, this workout came to mind. I had been craving some muscle-ups last week and wanted to get back to working on my squat depth with some thrusters so wrote this workout down on a whim, hoping it wouldn't be too intense for my limited mobility. Muscle endurance throughout a metcon is also something I have been weary of as of late. This past year, I have found myself going in too hard into a workout and not being able to sustain that level of intensity, so I am trying to regain that 'sweet spot' of being able to keep the foot on the gas.
Granted, this workout might have been good at 11 or even 12 minutes, but at 15, I was hoping I could keep pace with an unbroken set of muscle-ups and thrusters. Surprise, I couldn't. This workout actually was pretty spicy.
The 50 foot overhead walking lunge was the most difficult, but I did manage to complete 5 rounds, with the last 2 rounds having to be split up with the muscle-ups (two - break - then one) and the thrusters (4 - break - three), but the overhead walking lunge was deadly for me. Make sure to lock those elbows out and keep everything locked and loaded throughout the lunges.
Anyway, write this one down, focus on your muscle endurance and breathing throughout, and let me know what you think of it in a comment below.
My score = 5 rounds + 2 reps.
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Email it to me at: firstname.lastname@example.org and I'll get it up on the blog here.