AM
Choice Cyclical - 55min @ EN1
*fasted, straight out of bed (BCAA + Greens)
PM
Ido Portal Squat Clinic 2.0
+
A
Front Squat @31x1 - 5 x 5; rest 3min (build from 135-275# by feel, not over 275 until you're confident adductor is 100%)
Result: 225# across
Everything felt good, in regards to pain. Other than that, I just kind of felt weak. Which I can understand. I've really lost a lot since my car wreck in April. I know that, once I pick up full consistency, I'll build it back up. Anyway, front squats felt OK, positioning was OK, and tempo was awfully difficult but provided a solid challenge.
B
Bar Muscle-up Clusters - 5 x 1.1.1; rest as needed b/t clusters + rest 2min (consider this single-response upper-body plyometrics)
Result: 0 for 15
Well, though I failed epically, I can view this in a positive light...I learned what didn't work and I've found the big factor: I'm trying to rely on my big kip so much that I'm not engaging my lats properly. I need to find some drills for this movement and drive it home like I did on the rings.
+
10 Rounds
2 Power Cleans @ 205#
4 BF Burpees
6 Wallball
Result - 12:22
Started out as an EMOM and fell off a bit at the end. I probably should have shot for an every 75-90s. That would have allowed me to be a little more consistent.
+
Mobility - 20min
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