DWM Tues 8/12/14

Tues 8/12/14:
Worked the back pretty good yesterday and had Kelly tape it last night, it felt a lot better this morning. I’m glad I rested yesterday. I slept a good 9.5 hours last night and I got a good 45 minute nap in today too.

I 9
C 9
E 10

Everything went well today, I just got eaten up by those 10″ deficit HSPUs. Looking forward to more practice on my kip from that big of a deficit.

A. Wtd Vest Strict HSPU – 10 x 2; rest as needed to make every set perfect
These were easy, nothing really to report. Completed with a 30 lb vest. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

Set 6:

Set 7:

Set 8:

Set 9:

Set 10:

B. Wtd Vest Muscle-up – 10 x 2; rest as needed to make every set perfect
These weren’t too difficult either, I just needed to focus on getting a good forward kick to help pull me over the rings. Completed with a 30 lb vest. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

Set 6:

Set 7:

Set 8:

Set 9:

Set 10: Looks like I missed recording 1 set.
+
20 Deficit HSPU @ 2″
30 Pull-ups
Rest 30sec
15 Deficit HSPU @ 6″
20 CTB PU
Rest 30sec
10 Deficit HSPU @ 10″
10 Bar Muscle-ups
**Fastest time so far: 5:54
Gave you a little feedback here already. I was going good through the first 2 rounds (3:31 through the 20 C2B PUs), but the 10″ deficit HSPUs ate me up and once that happened the bar muscle-ups were harder than they should’ve been. I definitely need work on the deep HSPUs and on bar muscle-ups. Video below:

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