Finally Over Linda

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.

Gymnastics

  • 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.

Conditioning

6 Rounds

  • 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.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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