My body is definitely in vacation mode with this last week of work before break. Got to the gym around 9:30.
- 8 Reverse Hyper (210#)
- 5x20kg (pause)
- 5×70 (pause)
- 5×90 (pause)
The pause sets were all for about 2 seconds. I really like using that during warm-up sets. Wanted to get at least 300 today and that was almost 309#. Put on the belt for the last 2 or 3 sets (don’t remember).
Skill WOD Hustle & Flow Week 3 Day 1
- 5 Bar taps – tight
- 5 Bar taps – dynamic
- 7 V-ups
- 10 Pass-thrus
- 7 GHD Heel Drives
- 10 Bridge Rocks
- 3 Scap Elevators
- 3 Strict Pull-ups
- 1 Scap Elevator
- 1 Strict Pull-up
Could already feel the fatigue here.
- 5 Butterfly Box Drill Circular Rotations
- 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
- 5 C2B Pull-ups
These were tougher than they should have been.
- 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
- 2:00 Rest
- 2 sets
- 70% MAX C2B
- 90s Rest
Wanted to increase again, up from the 15 last week. Got 16 on the first set, dropped after 10 on the second set, and did 6 more after a short break.
- 15s Underhand grip chin hang
- 8 Supinated Bar Rows
- 2 Strict Pull-ups + 2 Strict C2B + 3 K2E
- 2 Sets: 3 Strict Pull-ups + 3 Strict C2B
- 2 Strict Pull-ups + 2 Strict C2B
Coming into today I had already decided I wasn’t doing any bar muscle-ups unless it was banded to work on the technique and positions with a looser grip. Then going into the bonus I decided I was only going to do some strict work since I was feeling so beat. Had to try in that first set, but didn’t even go for the toes to bar. Got in a few sets of strict reps and got out of there.
I think only taking one day between the muscle-up day and the pull-up day is less than ideal. Too much pulling without time to recovery. My grip felt it today. The 100 American kettlebell swings yesterday may have played a role too. At least I didn’t rip my hands open this week. 🙂 Rest day tomorrow.