Solid sleep last night. Upper back, shoulders, and surprisingly abs were a little sore this morning. I don’t think the abs could be sore from the 20 GHD sit-ups so I’m thinking it was from the power snatches.
Warm-up
- 3:00 Jump Rope
- 3×3 Turkish Get-ups (each side)
I tried to work on my DUs because I knew they were coming up in the WOD. Since Mexico when I was starting to get decent at them, I’ve really sucked. I used a 35# KB for the TGs. Those really sneak up on you by the end. Great full body exercise.
Strength
5 Sets
- 2-4 Back Squats, 3-0-X-1 tempo
- 60s Rest
- MAX Strict Pull-ups
- 2m Rest
For the back squats I warmed up with a set of 135# and then got into it. We were supposed to jump up after the first two sets and then stick to a heavy wight for the last 3 sets. Started off with 155#, went to 175#, and finished with 185# the last 3 sets. I got 4 reps in each set except the 2nd set of 185# where I had to dump the bar at the bottom of the 4th squat. I was able to set a new PR for pull-ups with 5 in a row in the first set. Then I had 4, 4, 3, and 4 in the rest of the sets. If I can gain one pull-up each month for the year I can hit my goal of 15 in a row.
WOD
4 Rounds
- 40 DUs
- 30 Box Jumps
- 20 KBS
Since my DUs suck, I maxed out my attempt at 60 seconds and moved on to box jumps. I didn’t get above 15 DUs in any round, so it would have taken me forever to complete the WOD without the scaling. I’m even worse with them when I get a little tired. My mind can’t figure out I need to jump higher AND move the rope faster. Maybe I’ll find some time this weekend to practice. I was jumping onto a big tire and used a 44# KB for the swings. Finished with a time of 14:38.
