My shoulders are still wrecked from the combination of bench on Sunday and the muscle-up work on Monday. Needed a full rest day yesterday but got in some exercise clearing the driveway.
Skill WOD “Be the Master of your Volume” Week 1 Day 2
Warm-up: 3 Rounds for quality
- 10 Pass-thrus
- 10 Pass-thrus (under grip)
- 10 Straddle V-ups
- 10 Back Extensions
- 3 Wall Walks
- 10s Handstand Hold
Mobility: 5 Sets
- 10s GHD Hanging Stretch
Test Your Max
Find MAX deficit Kipping HSPU
- 1″
- 5.25
- 8.5
- 10.75
- 13
- Miss 15
At 10.75 inches I started to hit my shoulders on the plates. Widened the plates after that but still ran into them. When I got to 15 it was pretty awkward. Will need to look around to see what people do for big depths. It’s pretty intimidating even looking at the stack of plates.
4 sets of 6 kipping at 70% deficit
- 6 @ 7.5″ (2×45# + 25#)
- 5 @ 7.5″
- 6 @ 5.25″ (2×45#)
- 6 @ 5.25″
Use 70% he says. haha I knew that wouldn’t fly and I still had to decrease my depth even more.
Max reps at same deficit
Managed 6 again @ 5.25 inches. Barely missed a 7th rep.
Strength Accessory: 5 Sets
- 8 Seated DB Press (40#)
- 20 Hollow Rocks
Got out the PVC pipe after the 1st set and held it for the other 4 sets of hollow rocks. I felt like it kept my arms in check and created better awareness.
I finished up with Crossover Symmetry Iron Scap before leaving the gym.
I had planned on deadlifting in the afternoon, but with some new plans to do “Linda” tomorrow I decided that wasn’t a good idea anymore. Still wanted to get in some other work, so out to the garage in the afternoon. Warmed up with Crossover Symmetry Activation.
Accessory
6 Sets
- 8/8 Kroc Rows (50#)
It was nice using a 50 pound dumbbell compared to the 70 pound kettlebell I use at CFi. Was able to really focus on the right muscles and do a little pause at the top.
Conditioning
“Jeremy” – 21-15-9
- Overhead Squat (95#)
- Burpee
Rough in the cold garage. My toes were actually losing feeling by the time I got done working out. I guess I should have turned on the heater.
Took me 5:53 which isn’t a very good time. I did the OHS in sets of 21, 9-6, and 9. Should have pushed through in that second round. I need to get a lot better at my cycle speed with them too. I was struggling with my breath on the burpees. Maybe it was the hoodie I wore trough the first 2 rounds. This extra 10 pounds I’m carrying doesn’t help either. Definitely some weaknesses to improve on.
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