DWM Mon 9/1/14
Slept a solid 9 hours last night and 11 hours the night before. I think it’s safe to say I was fully rested after that weird second round of squat cleans & pull-ups.
The workout today was really good. The only thing that disappointed me was that I did the round of 15 shoulder-to-overheads in 2 sets (10-5) instead of unbroken. I felt like I gave into the pain instead of just resting on my shoulder and finishing the last 5 reps unbroken.
A. Shoulder Press – in 5 sets, build to tough double; rest as needed
I worked up and made 180 lbs, but only got 1 at 185 lbs. The second rep just got a little out in front of me and I couldn’t bring it back. My 1RM is 185, so 2 reps would’ve been nice here, but whatever, it happens. I went 135-165-175-180-185. Videos below:
B. 4″ Deficit Strict HSPU – 7 x AMRAP UB; rest 1:30
These went better than ever, I’m very happy with my progress on these strict deficit HSPUs with decreasing rest.
Scores were: 13-8-7-5-5-4-3
C. Bar Muscle-up clusters – 10 UB reps for time x3; rest to complete recovery
These were interesting. The most I’ve ever done unbroken is 5 until today, so I was a little nervous about this one. I watched some tutorials on youtube, but I still think I need a lot of help. It’s been years since I’ve used a regular kip on a pull-up, so I am admittedly kind of rusty and since this movement depends on a good gymnastics kip, I need to spend some more time working on it. What I decided to do was just try to do as many as possible and as few sets as possible to get to 10. Round 1 I did 8 & 2, Round 2 I did 6 & 4, Round 3 I really tried to use my left arm to my advantage and pulled from my fingertips instead of the middle of my hand since my palms were blown up and I ended up getting all 10 unbroken. Videos are below:
Set 1 (8-2) – 1:06
Set 2 (6-4) – 1:58
Set 3 (10) – 0:36
STOH @ 135#
This one went great. As I said above the only thing that really disappointed me from this training session was that I wasn’t able to shut my brain off and just get the round of 15 unbroken. My legs and arms were both hurting pretty bad and I ended up doing 10 & 5, but I wish I had just put the bar on my shoulders and waited it out a few seconds and got the last 5 reps. Overall though I thought my time of 5:00 was pretty good. Video below: