Tonight was a return to nasty Girls. I did this on May 22nd in over 12 minutes. I was concerned that the muscle ups would slow me down again. Instead, I nailed them big time.
50 squats - these were a little slow from the burn of lunges and hockey, but only by 5-10 seconds total.
Muscle ups - I sailed through the first round with 6 unbroken and only reset briefly for #7 as I had lost the false grip. Round two was a set of 4, then 3 singles. I lost count so did another just in case, but that was a near miss. For round three, 3,1,1,1,1. The last mup took WAY too long. I missed 4 times and spent probably 45-60 seconds on it. It just got in my head. I had never put more than 3 muscle ups together, so i nearly messed my pants when i got through 6, then 4, then three to start each set.
Hang power cleans - The first 2 sets were unbroken and the third was 6/4. On the last rep of the second set My grip failed and the bar actually came out of my hands. Fortunately, I was at the top of the second pull and I caught it almost instantly. I knew I shouldn't try for an unbroken third set unless I wanted everyone's attention with a BIG crash.
Total time: 9:29 I am very excited about my time. Especially because I can feel like I can shave off nearly one minute if I don't over-rep and if I can hit that 21st rep on the first try. Next time, 8:30.
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