Pull-up Comfort Zone

I rested yesterday after coming back from the quick trip up north. Knowing it would be cold today and I wouldn’t golf was really the deciding factor. I did something to my wrist last week and have no idea when. My guess is one of the overhead barbell workouts after not having done anything like that in a month. It’s a little painful if I try to bend it too far either way. Out in the garage before lunch.

Engine Builder – Interval

5 Rounds

• 2:30 Row
• 30s Rest

Thought about a 1:50 pace, but settled on 1:48 after looking at previous workouts. Got exactly 695 meters each time.

Went to the 4pm class.

Warm-up

• 2:00 Airdyne AD2
• 2 Rounds
  • 20s PVC Pass Thrus
  • 10s Rest
  • 20s Air Squats
  • 10s Rest
  • Jumping Jacks
  • 10s Rest
  • Bottom Squat Hold
  • 10s Rest
• 2 Rounds
  • 5 Good Mornings (PVC)
  • 20/20s World’s Greatest Stretch
  • 6 Plyo Lunges

Strength

Back Squat

• 10×35#
• 10×65
• 5×85
• 5×105
• 5×125
• 20×145

I jumped in with Brandi and Ashley since I wasn’t going heavy. I haven’t had a bar on my back in over a month. Still not easy doing 20 reps even at a light weight though. Hard to believe I did 20×285 before!

Conditioning

15:00 AMRAP

• 30 Double Unders
• 15 Wall Balls (20#, 10′)
• 30 Double Unders
• 15 Pull-ups

We did this exactly four weeks ago and I scored 5+30 doing 3×5 pull-ups. My notes say I had to go slower than normal on the wall balls because it was only a couple of days after the last minor back tweak. I decided to try 8-7 on the pull-ups today to push my comfort zone like I was talking in a post last week. Just before starting I got an idea to start with kipping instead of butterfly, but they were so slow and my pull felt weak. I switched to butterfly after the first (or maybe second) round. Was able to do every round of pull-ups 8-7 as I hoped. Wall balls were unbroken and I missed in almost every set of dubs. I think it’s time for a new cable on my rope because the coating is wearing off in several places and it’s getting some permanent bends. My score was much better today, getting 5+82, so I only had 8 pull-ups left to finish the 6th round.

Update: I actually had a spare cable for my rope in the garage, so it’s already replaced!