Sore Wings

Woke up yesterday with a headache that got worse through the day, before I finally gave in and popped some pills. So fucking sore too! I’m not sure my lats have even been this sore from pull-ups. Triceps are rocked from Kalsu I believe and my biceps are probably sore from the underhand work on Monday. Had planned an active recovery day yesterday with the possibility of squatting, but it was pretty obvious my body was crying for rest.

Was wide awake shortly after 5am so crawled out of bed and got an early start on work. Then went to the 9am class.


  • Bottom Squat Hold
  • Shoulder & Upper Back stretching
  • Air Squats
  • Jumping Jacks
  • Toe Touches
  • Zombie Kicks

Strength: Deadlift

  • 10×45#
  • 6×155
  • 3×265
  • 3×315
  • 3×345
  • 3×375
  • 3×395
  • 3×415
  • 3×435

Yeah! Only 30# shy of my best triple. The slow and steady approach is paying off. Back felt really good today. I put on my belt starting with 345 I think.


Probably should say it’s more conditioning since not really much technique work involved.

10:00 EMOM

  • 2 Clean & Jerks

I went 155-165-175-185-195-200-205-210-215-220 with squatting and split jerks. I think I powered one rep at 175 or 185. My second split jerk in the heavy rounds was kind of ugly with a lot of flat back foot. Wore the belt and lifting shoes.


6 Rounds

  • 10 Wall Balls (20#, 10′)
  • 10 Plate Snatches (45#)

Looks innocent, right? Nasty shoulder burner though, starting at the end of the 3rd round. I was glad I didn’t use the 25# slam ball and was starting to regret my decision to use the 45# plate. Kept every round unbroken though. Finished in 5:43. According to the Fitbit, my heart rate was up to 144 at the end.

Skill WOD: Hustle & Flow Week 1 Day 2

Headed out to the garage in the afternoon to do this. Shoulders feeling fatigue from this morning.


3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks


4 Sets

  • Freestanding HS Hold
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Basically just practiced trying to get up into a freestanding handstand. After a few attempts out in the open I moved over to the wall with a little better success. If I kicked up and hit the wall I took my feet off the wall as quick as I could and tried to balance for a few seconds. Shoulder taps with back to the wall are so much harder. I wasn’t even tapping my shoulders, though I don’t think I was shifting my weight enough until the last set. Will hopefully be easier at the gym with more room.

Skill Test

  • 1st week: Find 1 rep MAX deficit strict HSPU
  • 3 sets of 4-6 strict reps at 70% of max deficit

I didn’t figure out a good way to setup the plates until I had already started on an alternative. Did 3×7 regular strict reps with no deficit and about 2-2:30 of rest between sets. Plenty difficult.

Strength Accessory

3 Sets

  • 8 Seated DB Press (30# DBs)
  • 10 Parallette Push-ups
  • 30s GHD Hollow Hold

Holy fuck was that hold hard! Entire body shaking by 10 seconds in. The seated presses were easy at that weight but I didn’t want to kill myself too much before the AMRAP, which I knew would be tough.

5:00 AMRAP


  • Burpees
  • HSPU

Went unbroken through 3 and then no more than 2 handstand push-ups in a row. Finished the round of 5 plus 6 burpees and 5 HSPU.