Rested yesterday so I could take another shot at this. Got up early to get it in so that I could participate in Super Sunday. Got to the gym at about 8:30. Totally forgot about the stupid time change and I was up until after 11 watching the Duke-UNC game, so not much sleep. 🙂
- 1,000m Row – 4:33
- Crossover Symmetry Activation
- Stretching & Mobility
- Bottom Squat Hold
- 5×45# & 5×75# OHS
Every 3 minutes for as long as possible complete:
- From 0:00-3:00, 2 rounds of:
- 10 OHS (95#)
- 10 C2B pull-ups
- From 3:00-6:00, 2 rounds of:
- 12 OHS (95#)
- 12 C2B pull-ups
- From 6:00-9:00, 2 rounds of:
- 14 OHS (95#)
- 14 C2B pull-ups
- Etc., following same pattern until you fail to complete both rounds
I wore a pair of the Natural Grips instead of the leather gymnastics grips, thinking they are thinner so would be better on the grip. Not sure either set made any big difference. Just didn’t want to rip at all costs.
Much better plan of attack today. All c2b were kipping today instead of butterfly, which I think fatigues me more. I did 5, rested 5 seconds on the back, then 5 more on both sets of 10 OHS and all singles pull-ups. Had 30-40 seconds of rest I think. Went 12 unbroken OHS and all doubles on the first set of C2B I think. Then 12 OHS again or possibly 6, rest 5 seconds, last 6. I don’t really remember. I think I did a couple of doubles, then all the rest singles. Had 23 seconds to rest. I know I could finish those no problem. I just died then. Dropped the bar 4 times during the set of 14 OHS and did all single chest to bar pull-ups. Finished them with like 3 seconds left and fell to the floor. 116 reps, which is 8 less than last year, but it’s all I had on this day. I’ll take it. Bring on 15.3!
Went home, got some food, and rested. Back for Super Sunday at noon.
Warmed up with some stretching, rumble rolling, bottom squat holds. Then some 45# and 95# pendlay rows.
10:00 EMOM (alt)
- 10 Pendlay Row (115#)
- 4 Banana Rolls
We were having a good time talking about P90X and the Superman-Banana that Tony Horton does. Did a few reps with 135# before loading up with 225.
10:00 EMOM (alt)
- 5 Strict Pause Ring Dips (3s count in bottom)
- 8 Stiff-legged Deadlift (225#)
Really like the pause dips. Need some work on the hammies.
- 2:00 Row
- 2:00 Burpee Box Jump Overs (24″)
- 2:00 C&J (95#)
Paired up with Dan. He would start getting off the rower after 55 seconds and by the time I was on and ready to go I had 55 seconds left. We split up the other two movements in 30 second chunks. I didn’t count anything, just went for it when it was my turn. Dropped the bar early on the c&J, but then ended each interval going the last 10-12 seconds touch-n-go. I didn’t think I’d have much left in the tank to push, but I did and it felt good. Didn’t keep track of any reps or anything, which was nice to just do work.
Stuck around to judge some 15.2 scores. I can definitely feel my quad now, about 90 minutes after the workout.
Rest day tomorrow, but probably with some active recovery.