Monday's Workout

A good one today.

Strength Skill:

• Cleans (5-5-3-3-3)

I started with full squat cleans, but it turns out I wasn't extending my hips all the way, so Tim had me practice power cleans.

When I switched over, I could immediately feel the difference. I'd been starting the third pull before completing the second, and not generating as much power as I could and should have.

By the end of my fifth set, though, I felt pretty good. This was a good start to the cycle.

Metcon:

For time:

• 50 double-unders
• 24 flag push-ups
• 50 overhead kettlebell swings (24kg / 16kg)
• 24 flag push-ups
• 50 double-unders

The first 50 double-unders were fine -- not exactly lightning-quick, but not horribly slow, either -- but the flag push-ups took a lot out of me. By the time I got to the kettlebell swings, I was winded. After the first 25 swings, I had to stop for a breath, and ended up taking a couple more breaks, too. My arms were jelly by the end of the second set of flag push-ups.

I didn't think I'd be able to string together any double-unders at the end of the workout. My shoulders were on fire, and after a few clumsy reps, I tripped on my rope. A few reps later, I stumbled again. This looked like it was going to take forever.

But then I strung together 22 in a row -- and then another 19. I have no idea how I had enough juice to fuel those double-unders. Maybe it was just dumb luck that I didn't get tangled in the rope. But just like that, I was done.

Result: 6:57 as RXed.