Woke up a year older. Wiser too, of course. 😉 Opened up the gym from 4-6 after coming back from up north.
Skill WOD (Hustle & Flow) Week 4 Day 3
- 5 Bar Work
(Hold and pause 2 sec at each position with no form breaks and no momentum)
- Dead Hang
- Lat Active Hollow
- Tight Arch
- 1 Skin the Cat
- 10 Straddle V-ups
- 10s GHD Hanging Bridge Stretch
Skill A – 4 Supersets
- 1 Ring Swing + Pull-up w/ swing + MU
- 2 Box Hip Kip Drill
- 3 Banded Hip Drill
Skill Test – 3 sets
1 rep of complex is:
- MU + 2 Strict Ring Dips (after the MU dip lockout)
First two sets are 3 reps of the complex and then the 3rd set is for max reps. I only got 5 reps on the max set.
Strength Accessory – 3 sets
- 3 Lower to Hold Front Lever on Box
Felt harder on the grip this week.
- Set 1: 3 Strict Ring Pull-up + 3 Toes to Rings + 4 MU
- Set 2: 3+3+5
- Sets 3+: Keep adding 1 MU until failure
I was looking forward to this stuff today, thinking I was well rested. Didn’t have it though. Maybe those curls and skull crushers from the other day had me or maybe the 2.5 hour drive played a role.
Put on me leather grips at this point. I only managed 3 muscle-ups in the first set and 1 in the second set. I took a quick rest after that 2nd set and got back on the rings to try to knock out some muscle-ups and didn’t have any. Called it quits right there on the gymnastics.
I had one terrible day in this cycle for each of the 3 movements, pull-ups, handstand push-ups, and muscle-ups. New cycle starting on Monday.
Warmed up with 2 empty bar sets of 3 muscle snatch + 3 behind the neck snatch presses + 3 overhead squats.
- 2×60, missed 3rd rep
- 2 misses x70
I should have actually missed the first try at 70 behind me, but I am not used to that and pulled it back to the front. I need to do these more often. Felt like I was dropping quick, but need to get comfortable catching the bar that low and staying tight.
Warmed up with an easy 2:00 row for 507 meters.
- 100m Row
- 1:00 rest
Wanted to set a new PR and get in a time for my BTWB fitness level ranking since it’s been almost a year. I killed my previous best 16.0 with a 15.5 on the first try. Then beat the 16.0 four more times with 15.7, 15.7, 15.8, and 15.9! I couldn’t believe it. I tried a different damper setting almost every round and even tried shortening my stroke on the final interval.
Good way to end the training session and a nice birthday surprise.