Slept well last night (7 hours) and felt good this morning. No news on the body, knee feels good.
A. Wtd. Pull-up – build to 1RM; rest as needed
Completed reps at 55-65-80-90-100. I tried 110 & 105 and got close on both, but couldn’t quite get my chin over. Don’t really know what to say here, nothing really easy or hard about these. Seems to be that you can only do what you can do. Videos below:
B. Wtd. Dip – build to 1RM; rest as needed
Completed reps at 60-80-90-100. Couldn’t get anything going at 105. Basically no comments here, just like the weighted pull ups. Videos below:
EMOM for 16min
5x UB Strict CTB Pull-ups + 5x TOUGH DB 2arm Neutral Grip Shoulder Press
*switch from CTB to COB (chin over bar) before switching to singles
This one started to get pretty difficult around halfway and the presses were basically impossible at the end. I switched to a slight push press so that I could still use the 45 lb dumbbells. I tried to do as many strict presses as I could and then switch to the small help from the hips. Video below:
Run – 30sec @ hard AEROBIC effort (not sprinting but not jogging)
Run – 30sec @ easy recovery
This was awesome. The weather was great here today, so I headed to the track to do this. I was running about 150m per 30 seconds, then slowly cover about 50m during the easy recovery. Got some great aerobic work in with my legs and lungs crushed at the end.