3 rounds for time:
- 50 air squats
- 7 bar muscle ups
- 10 hang power cleans (60/43kg)
The original Nasty Girls is with ring muscle ups, but we got to do them on the bar. I can’t do muscle ups… so I scaled them to jumping bar muscle ups. First time I did those… They’re quite fun, because you still get the feeling of the transition and moving yourself on top of the bar. Because I still failed most of them, I counted all attempts as a rep. We had a time cap of 15 minutes and I wasn’t able to finish. Got to the 5th attempt of bar muscle ups in the last round. I could have finished if I just took attempt after attempt, but I took my time at the muscle ups as I did try to make as many attempts as possible. I think I got 3 successful attempts in the first round, 2 in the second and only 1 in the last.
After the workout I went to John in Almere for a massage. He really spent some good time on my shoulder, which is still bothering me. After that we talked for 3 hours or so!! He’s moving to Spain.. to the area where I used to live. And I still have plans of going back.. so we had some nice talks about that.
I have a bit of a headache now (got my period :(), so will probably spend my Saturday evening on the couch with Netflix.