Feeling great other than this damn shoulder, so skipping the muscle-ups again this week.
Skill WOD “Be the Master of your Volume” Week 3 Day 2
Warm-up: 3 Rounds
- 10 Pass-thrus (over & under grips)
- 10 Straddle V-ups
- 10 Back Extensions
- 10 OHS (45#, jerk grip)
- 10 Bridge Rocks
Adjusted the warm-up again for my shoulder.
Mobility: 5 Sets
- 10s GHD Hanging Stretch/Bridge
Test Your Max
Dusty (program creator) finally got back to us on if we should scale or not. Said to go with the prescribed 70% deficit even if we have to break up sets a lot. So I went for it today.
- 2 @ 1.5″
- 2 @ 3.5
- 2 @ 6.5
- 4×6 @ 9
- Max @ 9 (5 reps)
Took exactly 2:00 rest between working sets today. Didn’t have high expectations when I couldn’t even get 2 sets of 6 at 7.5″ in the first week. Blew my mind when I got the first set at 9 inches and then got the next 3 too. Almost had a 6th rep in the final (max) set. Still can’t believe it. These really make you focus on your kip, which has probably improved a lot in the previous weeks.
Strength Accessory: 5 Sets
- 8 Seated DB Press (50#)
- 20 Barbell Hollow Rocks (45#)
Maxed out my adjustable dumbbells today and finally had to struggle a little bit on these seated presses. Took me just under an hour from start to finish with the warm-up taking a solid 15 minutes or more.
Went to the 4:30 class.
Warm-up
- Jumping Jacks
- Mountain Climbers
- Push-ups
- Air Squats
Strength – Push Press
- 6×45#
- 6×95
- 6×125
- 6×155
- 6×180
- 6×195
- 6×205 (PR)
That beats the 5×198 from about a month ago. Touch-n-go reps until the last 2 sets.
Conditioning
10 Rounds
- 10 Wall Balls (30#, 10′)
- 5 Burpees
Yuck! 50% heavier is a big difference. I wouldn’t want to many more than 10 in a row. Finished in 9:48 with all rounds of wall balls unbroken.
5 Rounds
- 6 Plate Snatches (45#)
- 6 OH Lunges (alt, 45#)
Went unbroken and never put the plate down. Finished in 2:35.
That’s enough shoulders for one day!
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