A
Muscle-up - 1 on the min for 16min
Result: 16 for 16
Felt easy, for the most part. I figured out how to perform the "jump-up-and-go". Basically, I no longer feel as though I have to hang from the rings for a second or 2 before starting the move. Now I can just jump right into it. Pretty cool.
One thing that happened that I'm not too excited about, on rep 7 or 8, I caught a little wide and experienced a solid amount of strain on my right, distal deltoid (delt insertion to the triceps, I believe is what I'm trying to describe). This is a common occurrence when I lose my "dipping" or "pressing" mechanics due to having a less-than-optimal mechanical advantage. It will be fine, though. This isn't my first rodeo with it. Voodoo band and extended thera-band work generally helps in eliminating the discomfort. That's all it is, for the most part, is discomfort, not searing pain.
B
Rings Neutral Grip Strict LEAN AWAY PU in Hollow @21x1 - 4 x 3.3.3; rest 20sec + 2min
These are beginning to feel better...unfortunately...I ripped the shit out of my left hand on my last set. I'm not too excited to endure getting swole with that. I'll manage though.
C
Ring Dip @21x1 - 4 x 3.3.3; rest 20sec + 2min (increase loading, maintain tempo)
Result: bodyweight / 20# / DNF / DNF
Deltoid didn't feel too hot after the second set so I cut it after that. I know I'm probably being a little too conservative, but I don't want to develop another new injury leading into the new cycle.
+
CTB Pull-up
Burpee Box Jump @ 20"
Rest 5min
10-8-6-4-2
Pull-up
Burpee
Given the rip and the delt flaring up, I decided that it wouldn't be conducive. HOWEVER, I would like to attack this sometime in the future. I was really looking forward to doing this.
+
Lumbar Protocol x1 (add NKE)
Sorry for putting this up late. I forgot about it.
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