Left calf is still really sore, but I’m able to move around on it, so that’s a good sign. Went to CFi at 9 for some lifting. Started out with Crossover Symmetry Activation and some snatch positioning with an empty bar.
Figured I’d try out some waves today. I guess I’d count the first 6 lifts as one big wave since it wasn’t a drop, so didn’t have a miss until the middle of the last wave. Getting the bar plenty high enough as usual. Called it a day after 3 misses. Glad to have hit 185 a couple of times and 190 once. Calf didn’t seem to affect anything.
Warmed up with 5×135# and 3×205#. Then did the following sets every 2 minutes.
Harder than it should have been, which is why I didn’t keep going with 295#. Calf didn’t hold me back here either.
Went back for the 5:30 class. My low back started acting up again this afternoon. 😦
- Bottom Squat Hold
- 40 Mountain Climbers
- PVC Pass-thrus
I tried a few bar muscle-ups and got up there on the first one. Need to work the skill soon like I’ve been doing on the rings.
3 Rounds NFT
- 4 Wall Walks + 20s Handstand Hold
- 2 Rope Climbs (13′)
Those wall walks are so deceiving. Always end up breathing hard after a couple of them.
- 10 OHS (95#)
- 10 Pull-ups
- 20 Sit-ups
I have my butterfly down now! No problem getting all of the pull-ups. The EMOM work on muscle-ups and chest-to-bar pull-ups must be helping a ton. Finished in 6:07 with everything unbroken. Sit-ups got slow though.
4 x Wall Walk + Handstand Hold each time
We all did it together. He had us go for a max hold on the last one and I got around 1:30 before I bailed.
- 20s Hollow Hold
- 20s Rest
- 20s Plank
- 20s Rest
The hollow holds were not easy after coming right out of a long handstand hold!
Nice and easy, keeping pace under 2:10/500m. Finished in 8:28.