AM
5 rounds for time
400m run
15 OHS @ 115lbs
14:30 – did at home and same 400 route for the previous deadlift workout this past saturday. The slight incline on the run comes at the worst time, right after the squats. Runs didn’t hurt until the 3rd round, it might have been due to trying to push the squats a little more. I only allowed myself to pause, break and breath at the top is if i felt like i was going to lose my balance or my heels came off the ground.
PM
Ring MU – 15 for time
rest 4 min
Bar MU – 30 for time
rest 4 min
Chest to bar pullups – 60 for time
Some good things and some being conservative things –
RMU – 1:32 – cost myself a little time here but wanted to go for it and see what happened. 10 out the gate, then 4, didn’t think i could hit that 5th one so i dropped stood under the rings and went right back up but I made a piss poor attempt because i didn’t feel it there. But still glad i went for it.
BMU – 3:12 – 10 UB + a quick 6, then 4 then 2 and then my hands felt really really sensitive like there could be a blister forming sensitive, so i pulled back the intensity, wanted to get small sets and self regulate some hand positions that might protect because in a couple weeks i will have to problem solve on the fly if something like that happens.
C2B – 4: 47 going into the c2b i was planning on just being smart and if the hands felt a little off then I would slow down but didn’t want to stop unless i felt I needed to take some precautionary measures. I did 6’s until 30 and then just rested a little longer between small sets just to protect the hands. This was not how I wanted the day to end but there is no rips, blisters or tears so that is good.
+
A1 – DIagonal band pull aparts x 6-8/orientation
A2 – Serratus anterior wall slides x 3-4 for control
A3 – Dbl DB reverse flys x 8-10, light
A4 – KB arm bars x 3-4/side, for control
rest as needed x 2-3x through
Doing in the garage right now as i type on breaks