- 10 Cat Camel
- 6-4 Curl-up (10s hold)
- 10/10/10/10 Banded Leg Swings
- 5/4 Pull-ups
- 4 Twisting Broad Jumps
- 5/5 KB Side Swings (20/15#)
- 5 Hang Power Cleans / Squat Cleans (65/55#)
- 4 Devil Presses (15/12#)
- 30s Rest
I did a regular kip for the pull-ups, which we haven’t done in over a month. Finished in 15:58.
- 15 DB V-ups (10/5# DB)
- 20 alt Plank Step-outs
- 15 Hollow In/Outs w/ Legs
- 10/10 Plank KB Swing Through (15/10# KB)
This was tough with some new and interesting movements. We did about 10 minutes of mobility work to finish up.
This morning it was back on the Armstrong Pull-up Program after the prescribed two days off, so I banged out my 3 sets of push-ups in the morning. Walked 18 holes of golf and then worked, so I attended the 8pm class for the first time. It was a fun partner WOD.
- 1m Plank Step-outs
- 1m Standing Bicycle/Steam Engine
- 1m Side Bends (35# KB)
- 1m Russian Twist (35# KB)
- 1m Superman Plank
- 1m Rest
The plank step-outs and Superman planks were both new to me. I could feel both of them working right away.
We partnered up and did a ladder with 2 exercises, wall balls (20# MB) and box jumps (24″). I was teamed up with Jason, who has lost over 60 pounds since he started about 3 months ago. Amazing! Jason did 25 wall balls, while I did 25 box jumps. When we both completed our reps, we swapped exercises, but were now on 24 reps. So each time we switched, we decreased a rep. In the end I did more box jumps and Jason did more wall balls, but I think it was only a difference of 13 reps. My goal was to complete all of my sets unbroken, which I was able to do. Jason did an awesome job and we ended up setting the best time for the day with 20:09. I know you’re not supposed to compare yourself too much to everyone else, but that’s still one hell of a feeling and I can’t help by try to win everything I do.
After the WOD, I alternated between doing 10 pistols (switching legs each rep) and working on the butterfly kipping pull-up. As the sets went on, my pistols got better and better. It’s all about finding the balance points when I do them. As far as the butterfly pull-ups go, they are a work-in-progress. I started to feel some of the cycling, and got 2 in a row towards the end.
As soon as I got home I knocked out 5 max rep sets of strict pull-ups with 90 seconds of rest in between for the Armstrong program. After just doing a bunch of pull-up work at Survival Fitness, I didn’t get too many.