Monday, June 8, 2015

AM

A

HS Tripod from Forearms - 5min play/practice

Challenging but fun.

 

B

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

I did one attempt on these and it really hurt my wrist. I'm not sure what I did differently, but it hurt a lot. I did a couple full bar muscle ups and only experienced minor pain. Not really sure why this is happening.

C

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

Forgot to do these. Will do them in the morning. 

 

D

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

+

Choice Cyclical - 30min total @ EN2

Chose 3 rounds: 5 min AD (arms only due to broken pedal) + 5 min jog/walk

PM

A

HB Back Squat - 5,5,5; rest 3min (build to tough 5, not a max)

Result: 365 / 395 / 405 PR

395#

405#

 

Legs felt really good this afternoon. 405# didn't feel like a 5RM, however, after watching the video, it looked like it. I probably could've gone up to 415# or even 420# for this. Had no dignity today so I took my shirt off.

 

B1

Single Leg Deck Squat - 3 x 5-6 ea leg; rest as needed

B2

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

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

B1 was really, really tough today. I only hit a couple of full reps. I had difficulty gaining enough forward momentum.

 

C

Strict Lean-away Pull-up @4111 - 6,6,6,5,5,5; rest as needed

Getting easier but still tough. Blistered pretty bad here. This will make tomorrow's row interesting.

 

D. Inverted Bar Row - 6 x 15; rest as needed