Monday, June 15, 2015

AM

A

HS Tripod from Forearms - 5min play/practice

B

Jumping Bar MU Transitions - 5min progressions (video review every 3rd rep)

C

Hanging Arch-Hollows x5 + Hip-to-bar Kips x3 - 4-5 sets of the complex (film)

D

Banded ITYW - 3 x 15-20; rest as needed

+

Choice Cyclical - 30min total @ EN2

Rowed ~6200m

PM

A

Arms Crossed Front Squat - 3,3,3; rest 3min (build to tough 3, not a max)

Result: 295 / 315 / 335

These were cool. This was the lightest 335# has felt. I have to admit, on the last set, I reverted to a standard front squat grip. That cross-over stuff can suck it. That was quite uncomfortable, however, it was new so it's going to be strange. 

B1

Single Leg Deck Squat - 4 x 5-6 ea leg; rest as needed

These make me look like I have cerebral palsy. 

B2

Band Assisted PIstol - 4 x 3-4 ea leg; rest as needed

*complete the complex on Left leg then Right leg x 3 rounds on each leg

C

Rings False-Grip Strict Lean-away Pull-up @4111 - 6 x AMRAP UB; rest 2-2:30 b/t sets

Result: 8 / 8 / 6 / 7 / 7 / 7

False grip didn't happen here. I just did no-false-grip. Trying to hold myself up in false-grip was excruciatingly painful. Probably an 8/10. Fucking hurt. 

D

Low Rings Muscle-up Transitions (strict) from seated - accumulate 20-25 total reps; rest as long as needed to keep movement quality high

These felt pretty good. Went on to perform a ring muscle up afterward. I hit it and it didn't hurt terribly, however it was uncomfortable.  On the positive side, I got back up on that horse and made it my bitch.