July 16, 2014

Daily score: 8

Workout:


A. Weighted eccentric only pull up clusters @21A0; 2.2.2x6; rest 30
sec/rest 2 min

35, 40, 45, 40, 35, 31

B. Eccentric only ring dips; accumulate 32 perfect reps to full depth
(control the full range of motion as slowly as possible)



C. Static hs hold; AMSAP x3; rest as needed to full recovery (against wall)

60, 62, 66

+
For time:
Row 1k
50 box jumps 20" (step down)

7:13 (Row = 4:18)



Eccentric pull ups started out good but I started dropping at the bottom at the end of the 45# set so I went back down in weight.  It continued so I kept decending.  The set at 31# was solid.  Ring dips were much improved tonight and thus took a lot less time than last week.  It was very exciting.  And my shoulders felt good.  HS holds were tough on wrists, elbows, and right shoulder but nothing serious.  Fun to practice them again.  The WOD felt good.  I did the box jumps all unbroken and they didn't feel that bad at all.  The other exciting thing is that I strung together 7 or so toe to bar!  My roommate was working on it after I was done working out and I just gave it a shot and got it.  I think the work with the knees to elbows earlier this week musta helped me figure it out too.  So yay!  Thanks!!!