DWM Mon 1/6/14

Mon 1/6/14:
Slept well last night and felt good this morning. The knee continues to get better, but is still a little swollen and tight. I’d guess it’s at about 80% right now. Nothing else really new to report in terms of how my body feels.

A. Wtd. Pull-up – in 5 sets, build to 1RM; rest as needed – 100 lbs
53-70-80-90-100
I’ve only done these once or twice before, so I wasn’t exactly sure what I was capable of or where to start. I also wasn’t sure if these were supposed to be strict or with a kip to help at all, so I did them strict because it’d give you an accurate view of my strength. This went well and I may have been able to squeak out a few more pounds if I’d started at maybe 80 lbs instead of 53.

80:

90:

100:

B. Wtd. Dip – in 5 sets, build to 1RM; rest as needed – 100 lbs
53-70-80-90-100
I’ve never done these for max weight, just a few WODs with multiple weighted reps per round. These went well too, I was pretty surprised with the result because 80 lbs felt pretty damn hard, but I was able to make the 100, so I guess that’s good.

80:

90:

100:

+
EMOM for 12min
Odd – Russian KB Swing x 10 TOUGH reps – 80 lbs
Even – Muscle-up x 5 UB reps

This EMOM was good. I used an 80 lb kettlebell because it’s the biggest one that we have. The KB swings were difficult, but not impossible by any means. The muscle-ups went well. I missed the very last rep, but I think it was a grip thing that threw me off for the pull. Other than that I made all the reps clean and had no trouble.

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