DWM Tues 1/6/15

Tues 1/6/15:
Had a good run & row yesterday. My left calf was feeling the effects of me changing my stride because my shin is still hurting, but I worked it out last night on the foam roller at home. Slept a solid 8 hours last night and felt good this morning.

I 10
C 10
E 9
Had a good session today. No complaints.

A. KB 1arm 8″ Deficit Deadlift @4021 tempo – 3 x 12 ea arm; rest 45sec b/t arms (set-up w/ KB b/t legs, build)
Made all 3 sets on each arm for 12 reps with the 60 lb KB. Had a little more rest each round than prescribed because I was working in with a buddy. Next time we’ll set up 2 places to work. No video here today.
B. Muscle-up – 3x 6.4.2 UB reps for time; rest 3min
First round was solid and fast. Second round was good, but I missed the final rep, which cost me some time. Third round felt good, but I rushed the set of 4, which cost me because I missed the final rep, so I had to re-do the set of 4 and then do the set of 2. Times were 0:49-1:13-2:26. I also ripped my right hand pretty big on the final rep. Videos below:
Round 1:

Round 2:

Round 3:

C. CTB Pull-up – 3x 10.8.6.4.2 UB reps for time; rest 3min
I was nervous about these because I ripped my right hand on the MUs, but I decided to do my best and go for them anyway. I ended up ripping my left hand pretty good, but I got them all done. My times were 1:02-1:05 & I don’t know the 3rd round time, I didn’t check the clock and the video of that one was corrupted for some reason. It was slower than 1:05, but not by much, I didn’t rest much at all and I never really struggled. Videos of first 2 rounds below:
Round 1:

Round 2:

+
5min AMRAP
15 STOH @ 95#
15 Box Jumps @ 24″
Rest 90sec
x3
This was pretty dirty. My legs were absolutely smoked each round and I just did my best to hold on. I think I could’ve gone a little faster on the box jumps, but i was feeling slightly timid after my crash a couple days ago. The last thing I wanted was another bleeding shin. I’ll get over it. Scores were 4+18-3+17-3+15. Videos below:
Rounds 1 & 2:

Round 3:

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