I planned to do the chest to bar pull-up workout yesterday but I woke up and NO! I was still feeling the effects of Linda and needed a day off. I don’t know how I hit those lifts on Friday. Woke up this morning feeling much better and recovered. Incorporated the pull-up workout into Super Sunday.
Warm-up – 3 Rounds
- 10 Pass-thrus (over & under grips)
- 10 Straddle V-ups
- 10 Back Extensions
- 3 Wall Walks
- 10s Ring Hang Skin the Cat
When I passed through part of the skin the cat my left shoulder did not feel good. I’m going to skip the muscle-up workout this week to rest it.
- 1 Set of MAX C2B Pull-ups
- 4 sets at 60% with 2:00 rest
Got 22 for a 2 rep PR! I’ll take a 10% gain after the first cycle of Skill WOD. Then my drop sets were 13. I got the first set unbroken, then 10-9-10 unbroken with singles to finish those sets out. Not sure I’ve ever done that much C2B volume in one day.
Accessory – 6 Sets
- 4 Good Mornings
- 8 Lunges
Went 95-125-135-145-155-165# and was feeling a little rough after.
- 6 Snatches (115#)
- 6 Burpees OTB
- 1:00 Rest
Picked up a second wind after getting into this beauty. My rounds were roughly 32-28-29-31-29-29 seconds to finish at 7:58 on the clock. All snatch sets were unbroken.
Midline – 5 Sets
- 10 T2B (strict)
- 20 GHD Heel Drives
This was the strength accessory from the 3rd day of skill WOD. My shoulder wasn’t having toes to bars so I did a scaled version laying on the ground holding the rig with the small orange band around my feet (anchored to a DB) and simulating a strict T2B movement that way.
Really liking the heel drives from this program. Nice change up from weighted reverse hypers to keep my low back healthy and these are also a good chance to practice straight legs up into the arch position, with a squeeze in the glutes.