12/5/2015

5 sets:
3 unweighted strict supinated CTB pull ups
:30 rest
9 wall balls, 14 to 9'
+
5 sets:
5 toes to bar
:30 rest
3-5 weighted glute-ham raises, 20x1
:30 rest
+
Not for time:
800m sled drag, moderate

complete
+
complete, 25# for GHR
+
complete w/80# on sled
+
2 hour mobility clinic with Drew Cook


Wall balls were so easy! I love the 9' target. 

Toes to bar were also really easy, I realized I haven't done these in awhile and they felt great. 

It was a crisp but nice day for a sled drag. I was able to stay moving the entire time with hardly any breaks to switch direction. 

Also did some gymnastics work, I'm trying to work on a higher catch at the top of my muscle ups. When I was practicing today it felt like I was catching them on straight arms but then I watched the video (link) and it doesn't look like that at all! It still looks like I'm catching in a dip. Merrrr. I'm wondering if I should keep working on these or just go back to doing muscle ups how I do them normally. 

I attended the mobility clinic put on by Mobility Fit and it was awesome. I learned so much. I basically had no idea how to mobilize my lower body correctly so I picked up a lot of important tips from Drew and Kirk. I really liked how Drew said it's important to come in and mobilize to prepare for the workout and the actual movements instead of just coming in and aimlessly warming up. I'm definitely guilty of that, I tend to do the same exact warm up every single day (roll around on the foam roller, lacrosse ball, PVC pipe, blah blah) but I'm not properly warming up for the exact movements I'm going to be doing in training. I also had Drew look at my right leg after the clinic was over since I've been having a lot of tightness in my right knee and right ankle. He said the left side of my back has been getting tight when I squat because I'm trying to compensate for the right leg. He told me I should probably make an appointment with him or Kirk for some dry needling so I'm going to try to do that soon.