Up early for the Dawn Patrol today! Haven't been there in quite sometime and was excited to get back to all my friends at the DP. I didn't get the memo and everyone slept in today. I was all by my lonesome!
Strength
Press 5-5-5@40-50-60% *used 24lb KBs today hanging off the bar to work on more stability
Sets were 45+48=93, 55+48=103, 75+48=123
-I like using the bands so far. Definitely could feel the work during the lockout and trying to stabilize and balance. I'm hoping this really helps my shoulder out.
WOD
500m Row
21-15-9
Hang Power Clean 115lbs (subbed for Hang Power Snatch 95lbs)
T2B
500m Row
= 11:25
- GRIP KILLER! First row was 1:55ish. Got 12 reps into the 21 cleans and my grip started to go. Forearms were still pretty fatigued from messing around on the ropes and the KB swings last night. At one point during the 15 cleans the bar came flying out of my hands as I tried to whip my elbows underneath. T2B is still work in progress. I'm getting better at kipping them, but still find it hard to keep a good rhythm going. Got to the last row and could barely hold onto the bar.
-Being all by myself slowed my time down I'm sure. I pushed the pace as best I could.
CASH OUT
worked on Muscle Ups at school and "skin the cat"
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