Superset
Weighted GHD Sit-Ups
1min Plank Hold (Front, L, R, Front)
5 Rounds for time of:
Overhead (barbell) Walking Lunges (50ft)
21 Burpees
400ish meter run to start and finish the workout
I completed this in 15 minutes and change. My right shoulder continued to trouble me a bit, which reminded me that I need to make shoulder stability work a priority.
November 4, 2011 - Recovery Day
November 5, 2011
BackSquat: 205# That was my previous 1RM. It went up a lot easier than it did before, but I couldn't PR. I was getting a decent bounce at the bottom with higher weight, but I just couldn't finish the lift. I need to hit the backsquat on Sundays.
Strict Press: 120# This was 5# more than the last time, but 5# less than my PR.
Deadlift: 295# PR by 50#. Some of my improvement was due to technique. My grip limited me before, and the switch grip helped a lot.
My total was 620#, which is a 55# improvement.
November 6, 2011
I did my first muscle-up! I was so excited to finally get that. You couldn't wipe the smile off of my face. I also learned to kip-up from the ground, which just makes me cool.
November 7, 2011
We worked on the Push Press for 3x3. I was at 135#.
Then we:
10-9-8-7-6-5-4-3-2-1:
Toes-to-Bar, Push Press (95/65)
It took me 6:56. My grip slipped a couple of times on the T2B. I don't know if it was because I need to work on it, or if I just wasn't concentrating. I held my breath too much on the longer sets of Push Presses, which winded me and cost me some time. Next time I need to concentrate on breathing and gripping.
November 8, 2011
I graduated to the rings for my L-sits, which is cool.
EMOM 10 Min
#Front Squat 145# I'm too conservative with my weights. I just need to go heavier.
"Jeremy"
21 - 15 - 9
OHS 75#
Burpees
This was a disaster. My OHS is terrible. I don't trust my right shoulder at all. It's almost irrational, but I'm afraid it is just going to collapse/break on me. In reality, it is just very weak/unstable. Jeremy took me just under 13 minutes or something. I was pretty frustrated and didn't really pay attention. I have to get better at this. There were a couple groups of three reps that felt really good...like everything was in the correct place during the movement, which gives me hope. Also, my shoulder popped before when I tried to kip, and that got better with time and work. I have to believe the same thing will happen with my OHS.
