Five Shy

Woke up with my low back feeling a little tight. Not sure if it was from golfing or the bench press.

Warm-up

  • 3 Sets10 Reverse Hypers (160#)
  • Dead Hang
  • Kip Swings
  • 5 Muscle Snatches (45#)
  • 5 Pull-ups

Conditioning

16.3 – 7:00 AMRAP

  • 10 Power Snatches (75/55#)
  • 3 Bar Muscle-ups

I got some of the new Bear KompleX Black Diamond grips and tried them out for this workout. I ordered an XL this time around too, so there was more material to fold over for pull-ups and T2B. These really are grippy and I didn’t even use any chalk on them! Had magic tape around the base of my thumbs, but forgot to put some regular tap around my thumb nails, which sometimes split on the edge when doing bar muscle-ups. I started out not using the finger holes due to the snatches and later went back and forth between using them and not between the two movements. Was really wasting way too much time messing with the grips in this workout. Since I was focusing so much on my grip, I didn’t get enough kip and failed after my first MU in the 6th round. Quick drop, get back up, and knocked out the other two. Ended with 6+3.

The muscle-up miss cost me. My score was only 5 reps shy of what I did in the 2016 Open. Should have easily beaten it, but not bad for zero snatches in weeks. My back turned out to be fine for this and I didn’t have any issues with my calf.

Accessory – Posterior Chain

5 Sets

  • 6/6 Single Leg Deadlifts
  • 10/10 Lateral Box Step-ups (24″)

Used 75# for two sets of deadlifts and 95# for the other three.

Midline

3 Sets

  • 30 Alternating V-ups
  • 30 Side Plank Jumps
  • 60 Flutter Kicks

My core was getting crampy during the flutter kicks, but I did everything unbroken with some rest between sets. Finished in 6:11.

Gun Show

3 Sets

  • Barbell 21s (45#)

Year of the Engine – Polarized

30:00 Airdyne

** Endurance with 7s sprint @ 5, 10, 15, 20, 25

Out in the garage at 4:30. Got 897 calories and 18.19 km, which is a PR distance for 30 minutes.