My shoulders and wrists are pretty sore from doing OH squats yesterday. Everything else is feeling good though. My hand is healing faster than the last time I ripped, but this one wasn’t as deep either.
Warm-up
2 Rounds
- 20 Band walks (each direction)
- 15 Band Presses
- 15s Rhomboid Stretch
- 15s Samson Stretch
- 3 Hand Walks
Strength
4 Sets
- 4-6 Shoulder Presses, 1-1-X-1 tempo
- 90s Rest
- 20 DB Walking Lunges
- 90s Rest
I wasn’t sure how the shoulder presses would go since I just did a bunch of OHS yesterday. Warmed up with the bar and then did 6 reps each at 95#, 105#, and 115#. I had previously done 123# twice, but got 3 reps in today. The sets really felt good. For the walking lunges I used 40# DBs.
WOD
5 Rounds
- MAX Pull-ups
- TBD Broad Jumps
Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar.If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.
I used tape grips on my hands and tried to grip the bar more in my fingers instead of my palms. It worked because I don’t have any new rips. I do have a little blister that formed under the knuckle on my left ring finger. My rounds of pull-ups came out to be 11, 9, 7, 8, and 8. Eleven is a new kipping PR! If I don’t kick my legs back so far when I get tired I think I could string together more. After the first round of pull-ups I’m 95% sure I started counting broad jumps from 0 so I did 30 of them. I was wondering why everyone finished so far ahead of me on that set. My total time for the WOD was 6:22.
After class I started to get an understanding of how to do a muscle-up, but I was dead from the pull-ups so there was no chance of it happening. When I got back home I pulled out the jump rope for a few quick attempts at DUs. Easily was stringing together some small streaks. Just wanted to make sure I don’t lose it.
Nick Momrik's Fitness Logs 