Skill
10 Muscle Ups in the least amount of sets possible
1-2-1-2-2-2
Last set of two
3 x 5 *stay as open as possible
Progress...I'm coming little people!!
WOD
5 rounds of:
20 squats
40 DUs
= 6:12
- arms were pretty heavy after the ring work and legs started filling up with lead in the 4th round. Didn't stay moving as good as I was hoping to at all. I just couldn't find a comfortable groove in the squats.
Back to Your Regularly Scheduled Programming...
Baby Bear slept through the night and I felt great this morning!! Woke up with no shoulder pain, but pretty stiff and tight from a school workout I put together the day before. Excited to get after some Jerks though.
Strength
Jerk 3-3-3-3-3@63-70-77-85-93%
bar(progression) - 95 - 135 - 155 --- 175 - 192 - 212 - 234 -
- Like I said earlier, everything felt great. Warm ups took a little too long again. I even got here on time today. Knowing I'm not all there yet in overhead strength and dealing with a nagging wrist issue, I decided to go with my Push Press max(275#) to base percentages with. My goal was to stay as close as possible to those numbers. All the drilling last weekend is definitely paying off. Haven't felt this solid in the Jerk in a long time.
- 4th set was pretty heavy. I rushed into the 5th set due to time constraints and got one rep, racked it, set back up, and missed the 2nd. DONE! Lots of upside on this one. Posture and Pop is a ton better and a lot more comfortable under the weight.
WOD
10:00 AMRAP
10 Slam Balls (30#)
20 Sit Ups
30 DUs
= 6 + 24
- Slam balls were a cake. Sit Ups were the big slow down (as usual). Flew through the first 2 rounds and then I turned into a turtle. DUs were slightly disappointing. I had 2-3 unbroken rounds, the rest were 1-2 misses. I had two for sure in the last round, as I tried to speed up the rope and got caught. I can do much better than that...just gotta find my groove.
Cash Out
Pistols 10/leg
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