A – Wtd pullup – 3,2,1. rest 3 min70 – 96 – 105 – (wanted to go for just one more single to see if I could do it. Had to kip that final inch or so to finish the pull and got 123)
+
B – Nate
20 min AMRAP
2 MU
4 HSPU
8 russian swings @ 2pd
14 + 4
A couple of things happened today. I learned that I need to prioritize, structure and plan a solid warm up. I have gotten lazy with this recently and needed a mental kick I the ass to refocus this.
I also chose to use a set of rings that I never use to get used to not always being able to have the equipment I normally use. It never greatly effected my muscle ups but a couple of visual points I normally look at where not there and missed some technical mechanics because of this. With only 2 muscle ups I never got a chance to find that groove of muscle ups.
KB swings of course takes the longest in this and it has been a while since doing full swings so I felt more fatigue in my traps than I should.
Positives – did strict hspu for the first 7 rounds. Did 7 rounds in the first 7 minutes so I was happy that I had no drop off in the 2nd 10.
(immediately upon completion)
C – 5 min to find a max effort shoulder to overhead from rack
275
Wanted to open at 255, bit when I untracked it my midline felt way more fatigued than I anticipated. So went 225 – 255 – 275. Didn’t have much hip drive but I felt I had good speed under the bar.