DWM Thurs 9/18/14

Thurs 9/18/14:
Slept a solid 9 hours last night and felt good this morning.

I 9
C 8
E 8

Today was a good training session, not the best of all time, but definitely had some good spots. I got a little distracted a few times during the session by some random things that happened at the box yesterday.

A. Shoulder Press xAMRAP + Push Press x3 – 5 sets @ 155# (complete AMRAP SP @ 155 then go right into 3x PP)
This was pretty good, tough, but good. I got 10-9-10-9-6 on the shoulder press. Kind of disappointed in the last set, but I probably didn’t rest enough. Videos below:
Round 1:

Round 2:

Round 3:

Round 4:

Round 5:

B. 10″ Deficit Kipping HSPU – 10 UB sets of 3; rest as needed
These were really good until the 8th round. Once again I think I might not have rested enough, but rounds 8, 9 & 10 I got 2.5 reps, I just couldn’t lock them out. Videos below:
Round 1:

Round 2:

Round 3:

Round 4:

Round 5:

Round 6:

Round 7:

Round 8:

Round 9:
No video (forgot to turn on the camera)
Round 10:

C. Bar Muscle-up – 6 x 5 UB reps; rest as needed
These were awesome, the best I’ve ever done on bar muscle-ups. I had no trouble getting the 5 unbroken reps and I didn’t have to chicken wing them at all. I think the difference was in the efficiency of the kip. Really happy with this progress.
Round 1:

Round 2:

Round 3:

Round 4:

Round 5:

Round 6:

+
20 HSPU
20 CTB
Rest to full-recovery
x4-5 by feel
The first 2 round here were good, then my hands just couldn’t hold up anymore, they were just on fire. The first two round were really fast and unbroken with times of 1:18 & 1:21. Round 3 was still pretty quick at 2:06 with HSPUs 15-5 & pull-ups 10-5-5 because my hands were killing me. The 4th round was 3:19, which is definitely not my best showing, but the HSPUs were pretty tough at that point and I just couldn’t hold onto that pull-up bar. Videos are below:
Round 1:

Round 2:

Round 3:

Round 4:

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