72 Pull-ups

Went to the 4pm class.

Active Life – Shoulder Abduction 5 & 6

4 Sets

• 10 Knee Supported Shoulder External Rotation (5#, alternate sides each set)
• 30s Supinated Bar Hang

Warm-up

• 1:00 Assault Bike
• 20 Air Squats
• 1:00 Assault Bike
• 5/5/5/5 World’s Greatest Stretch
• 1:00 Assault Bike
• 10 Front Squats (barbell)

Weightlifting

Squat Clean

• 5x20kg
• 3×40
• 3×50
• 3×60
• 2×70
• 1×80
• 1×90
• 1×100
• 2x1x105

Holy shit my squat is weak. I could barely stand it up so I stuck with 105 for a final rep. I put on my belt for the last one, which helped my midline and did feel better. I can power clean that shit all day long, but can barely stand it up now.

Conditioning

• 30-24-18 Pull-ups
• 100-75-50 Air Squats

After the swings and T2B felt okay yesterday I figured I’d give regular kipping pull-ups a try today. Wasn’t going to do butterfly and put all that strain on my shoulder though. The last time I did pull-ups was on April 1st, so over 4 months ago! It had been so long when I pulled out my grips I remembered I hadn’t been able to completely break them in.

The reps are a 2x scale from the Rx of 15-12-9 muscle-ups. Maybe doing pull-ups when there are 72 reps wasn’t such a good idea, but I’ll find out how the shoulder feels over the next few days. Going in I thought it would be a good goal to be able to do three even sets each round and surprisingly I was able to do the 3×10, 3×8, and 3×6 without any trouble. My air squats were slow but controlled and I kept moving through each set. Finished in 13:06.

After class I jumped up and did a bar muscle-up, which felt fine too. Something is still going on in my shoulder, but if I can do movements without pain I’ll try.