Warm-up:
RPR; Stick Mobility, and Movement Prep
Training:
Conditioning:
12-9-6 rep rounds of
Squat Cleans - 155#
Muscle-Ups
Time: 10:15*
Strength Work
Deadlift - 5 x 3
WU: 225, 275, 315
WS: 365, 385, 405, 425, 445
Notes:
Well...I bailed on the Ring MUs after Rep two during the 12 rep round. My left shoulder popped a little and was pretty sore while warming up. Nice to know I can still do a few, but I should have known better than to just dive into a movement like that in an dynamic plane considering that I haven’t touched a ring muscle up in 3-5 years and my recent shoulder history. I ended up doing strict Ring Pull-ups and Bar Dips to finish out the Couplet.
At this point I’ve sworn them off... planning to sub CTB pull-ups and maybe Burpees 1:1 for MUs. Or just do bar Muscle ups. My left shoulder’ bout can’t handle the dynamic plane and transition from the pull-up to the dip. That it I’m going to have to practice this waaayyy more often!
Deadlift was solid. I wore my squat shoes up through 365. Then went barefoot for the rest. Also belted up from 405 and up! Although the 445 felt waaay harder than it should have. But it still came up.
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