DWM Wed 7/22/15

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Wed 7/22/15:
Felt pretty damn good today despite all the reps yesterday. A little tightness in my calves from the running, but nothing major.

AM
5min Row @ EN2
5min EMOM 5-6 Rebounding BJ @ 24″” (perfect mechanics)
5min AD @ EN2
5min EMOM 10 KB Swings @ 62-70# (perfect mechanics)
5min Row @ EN2
5min EMOM 5-6 BF Burpees
5min AD @ EN2
5min EMOM 5-6 Muscle-Snatches @ 75#
5min ROw @ EN2
5min EMOM 20-25 UB DU
5min AD @ EN2
5min EMOM 5-6 TTB
5min Row @ EN2
5min EMOM 5-6 STOH @ 95#
5min AD @ EN2
(75min total)
Nice and simple here, just cruised along. Never really had any trouble. The HR photo is below.
72215 HR

PM
A. HS Hold Practice – 5min
This is getting better, I actually got a cue from one of our members that used to be a gymnast as a kid to have more active shoulders & triceps during the vertical hold and it helped a lot. The camera died in the middle, so there are 2 videos below.
Video 1

Video 2

B. HS Walking Practice – 5min
I only did a handful of attempts here, my very first one was a PR in distance, just over 80 feet. I need to find a place that is longer that I can practice at, or I need to work on turning around better because I’ve kind of reached the end of the runway where I usually do my walks. Video is below.

+
3min AMRAP
5 Strict Deficit HSPU (5″”)
5 Strict MU
Rest 3min
3min AMRAP
5 Strict HSPU
5 Strict CTB
Rest 3min
3min AMRAP
5 Kipping HSPU
5 CTB
Rest 6min
x2 Rounds
I actually did all of these correctly this week, no misinterpretations of what you were asking for. I thought they went pretty well. I still kind of struggle with the strict muscle-ups, but I have to remember that they’re always going to be difficult, I just need to make small improvements and they’ll transfer well. The scores are in order below. I was really happy with my strict C2Bs. Finally, I went to a regular kip instead of butterfly on the kipping C2B because the butterfly was hurting the front of my shoulder. I think it was just from overuse with all the pressing and pull-ups from the day before, but I haven’t done regular kipping pull-ups in years, so I’m glad i still remembered how to do them reasonably well.
2+1
4+7
5
1+4
3+9
4+1
Here are the videos:
AMRAP 1

AMRAP 2

AMRAP 3

AMRAP 4

AMRAP 5

AMRAP 6

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