Day: December 7, 2015

More Ripping

Feeling some fatigue from yesterday’s WOD. In at 10am for gymnastics work.

Skill WOD Hustle & Flow Week 2 Day 1

Warm-up

3 sets

  • 5 Bar taps – tight
  • 5 Bar taps – dynamic
  • 7 V-ups
  • 10 Pass-thrus
  • 7 GHD Heel Drives
  • 10 Bridge Rocks

Shoulder Activation

  • 3 sets: 3 Scap Elevators + 3 Strict Pull-ups
  • 1 set: 1+1

Superset

5 Sets

  • 5 Butterfly Box Drill Circular Rotations
  • 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
  • 5 C2B Pull-ups

Skill Test

  • 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
  • 2:00 Rest
  • 2 sets
    • 70% MAX C2B
    • 90s Rest

Did sets of 14 C2B last week, so increased to 15s this week. Got both sets.

Strength Accessory

3 Supersets

  • 15s Underhand grip chin hang
  • 8 Supinated Bar Rows

Learned that we don’t have to do the bar rows with a supinated grip. Just refers to the body position. Much better.

Bonus Complex

  • Set 1: 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 3 Bar MU
  • Set 2: 2+2+3+3, drop then 3
  • Set 3: 2+2+3+3, drop then 2

Ripped both hands. 😦 My left hand ripped under the pinky and my right hand actually ripped under my leather grips! I need to figure out something to work on these bar muscle-ups smarter because this is not working for me. Ripping is an injury and I usually pride myself on doing as much as I can to prevent rips.

Wanted to get in some squats so a quick garage session after 5.

Strength

Safety Squat Bar w/ 3 second pauses

  • 10×65#
  • 6×135
  • 3×185
  • 3×205
  • 3×225
  • 3×235
  • 3×245
  • 3×255
  • 3×265
  • 3×275

Wore lifting shoes but no belt at all so I could get a lot of time under tension for my low back. Felt good about my drive out of the hole and no mini bounce to get going. Just 3 months ago a triple with 295 and a belt but no pause was a struggle.