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A. Squat cleans, 8x1 moderate, begin a rep every :60
B. Front squat, 8-6-4, 40x1; 2:30 rest
C. Weighted supinated CTB pull up, 3x2-3, 31x0, 2:00
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5 sets:
3-5 weighted glute-ham raises, 20x1
:30 rest
3-5 kipping CTB pull ups
:30 rest
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Not for time:
800m sled drag, moderate
DNS, completely forgot about this part. Eff.
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A. 165-165-175-175-185-185-195-200
B. 165-175-185
C. 5-7.5-10
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complete
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complete w/70# on sled
I completely forgot about the pistol/handstand walk practice this morning. It was really busy in the gym and I was too preoccupied with getting a women's bar and platform and I totally forgot this part. I actually remembered when I was warming up for my cleans and I decided I would just add it at the end after my sled drag but I totally forgot. Sorry Stevo. I need to chill about getting a platform and a women's bar. Sometimes it's just not going to happen. Also, at competitions we hardly ever use platforms and sometimes we don't even use women's bars. So I need to just take my time instead of trying to rush through my warm up to make sure I get the equipment I want. Shame shame shame on me. I will try to be better about this.
Because of the rushed warm up, I paid the price on the squat cleans. These were really heavy, they didn't start feeling good until the 7th set. The last rep at 200 was actually the easiest rep. Another lesson learned to just SLOW DOWN when I get to the gym and take my time warming up instead of stressing out about the equipment.
Front squats felt legit terrible today, these were so hard. The tempo is awful, I'm always lightheaded after each set. I'm trying not to let my back round on the last few reps but it's difficult to hold good form once I start getting really fatigued.
Weighted supinated CTB pull ups were weird, was this the first time I had ever done supinated CTB? I can't remember the last time I did this and it was very awkward and painful on my wrists. I guess I just need to get used to being in this position, I always did my weighted pull ups pronated.
Kipping CTB pull ups felt GREAT! No pain in my shoulder, huzzah! I also did a few sets of butterfly CTB and these were also a success. This was the first time in months I was able to do butterfly pull ups with no pain in my shoulder.
I went lighter on the sled drag today because I tweaked something in my lower back during the front squats. It was really tight, not painful but just stiff.
****Side note: I was pretty proud of myself for having the fastest time on the deadlift/double under workout (although I don't know what Teej and Alex got, so maybe I don't have the fastest time anymore). Either way, it was a nice reassurance that I'm doing okay and it's nice to be able to hang with everyone on workouts like this. I would like to do more stuff with the comp people and Megan from time to time.
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