Monday, October 26, 2015

PM

T-spine / Shoulder Mobility - 15min

+

A

Muscle-up Progressions - 10min (start w/ basic transition progressions and finish w/ 2 perfect singles to test shoulder on MU)

These felt okay today, however very sloppy. I wouldn't say they were perfect, however, there was no shoulder pain. 

B

Kipping CTB Progressions - 10min (swinging / kipping into 2 x 10 UB to test shoulders)

I started with kipping and wanted to test butterfly. The butterfly felt really good. I was able to do the 10 UB which is a PR for butterfly, I believe.

C

Supine Grip Wtd. Pull-up - 4 x 3.3.3; rest 20sec + 2min (tough)

Result: 20# / 15# / body weight / body weight

Went the wrong direction...I'm not sure what's happening with strict pulling ability. I fucking suck at it now. 

D

Ring Dip - 4 x 3.3.3; rest 20sec + 2min (tough)

Result: body weight / 15# / 26# / 35#

E

False-Grip Passive Hang (bottom of pull-up/mu position) - accumulate 120 sec total in HOLLOW

Result - 8 x :15 

This was a very big challenge. This is exactly why I choose not to use false-grip in the muscle-up. It does a fucking number to wrists because I'm so damn heavy. 

+

10 Front Squats @ 205#

12 BF Burpees AFAP

3min EN1 @ EN1

x4 sets

A lot of mid-thoracic spasms happened during this. After the first set, my mid-thorax lit up. Luckily, it didn't lock up. It was near that threshold but never broke. 

+

T-spine / Shoulder Mobility - 15min

Today was an extremely rough day for me, mentally. I didn't pass the second part of the CSCS and it was really a devastating blow to my confidence and self-esteem. I studied my ass off for that test and I fucking failed it by 4 questions in the physiology section. That's what I consider to be my specialty, too. I couldn't believe it. I really don't know what I could've done differently to prepare. I spent every day for 3-4 hours a day reading the book and doing the practice exams and questions at the end of each chapter.  I want right, mentally, for this stuff today. I'm going to do my best to get out of this slump. I know there's a silver lining somewhere. I just have to find it. 

I'm sorry for getting this up late.