(1) warm up and skill work
foot drills
butterfly kip practice
bar muscle ups
HSPU
overhead squats
(2) Worked up to a heavy 1 rep Press - 120#
(3) Ring dips - max reps x 3
4-5 minutes rest in between
17, 15, 16
(4) "Annie"
50-40-30-20-10 for time:
Double unders
Situps, unanchored
Time - 7:02
(5) mob - door frame hammie stretch, overhead distraction, couch stretch
- Notes: Didn't get to a 1RM on the press, but was probably close. It doesn't seem like the heavy benching has helped my press that much which is kind of disappointing. I'm not too surprised though given that I am not able to do any heavy jerking or OHS. I think doing some weighted dips will definitely help though and I have never done them consistently. Going to work them into the plan that I will be starting soon. PR on "Annie" somehow despite not anchoring the situps? Not sure how that happened but I was nailing the DUs today. Situps still pretty weak. Struggling on butterflys as well.
- Sleep: 9 hours or so.
- Nutrition: Little bit junky last night, could be better.
- Body: Little tight in the shoulder/trap area. Everything feels great other than that. Haven't figured out what I am doing tomorrow quite yet, thinking maybe some tabatas.
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