Had a “rest” day yesterday, but spent 2.5 hours climbing ropes and shit at the Adventure Park in Frakenmuth last night. So much fun and a lot of stabilizer muscles got worked, especially in the shoulders. Worked out by myself in the garage tonight.
Warm-up
5:00 Air Dyne
OLY
- 4 x 3 x 75# Hang Snatch High Pulls
- PVC Hang Snatch High Pulls and Hang Power Snatches
- 2 x 3 x 75# Muscle Snatch
- 4 x 3 x 95# Power Snatch
I was trying to work on keeping the bar close to my body on the 2nd pull and making sure to keep pulling with the arms. Results were mixed. I felt like it was damn close, but video showed the bar was still coming outside the starting line from where it was on the floor, often by quite a bit. It did seem to be getting back into a good position better though.
Strength & Gymnastics
5 Rounds
- MAX Pull-ups
- 5 Deadlifts (315#)
- 2:00 Rest
I started out wearing the gymnastics grips, but they always seem to bunch up on my under the fingers and start to hurt like a bitch. They also didn’t work too well with the deadlifts. I took them off after the second round. The grips limited my pull-ups in the first two rounds, otherwise I would have had a new streak PR no problem. I got 16-11-13-12-11 pull-ups.
Finisher
Jumped back on the Air Dyne for 10 minutes at a pace faster than warm-ups. 242 calories and 5.52 km.
Nick Momrik's Fitness Logs 