December 13, 2017

Daily score: 7

Workout:

A. Back squat; 5x5; rest 2 min

105,115,120,120,120

B. CTB pull up tech work 20 min - slow controlled kips, strict CTB,
linking CTB, and butterfly practice in a very small magnitude. Film
some of the work so i can look at technique and body line

Done

C. Negative vertical body levers; 5 slow controlled reps x4; rest 1 min

5x4 

D1. Bent knee hollow body hold; 60 seconds x4; rest 30 sec

Done

D2. Side body arch hold; 30 seconds x4; rest 30 sec

Done 

D3. DB side bends; 12-15x4; rest 30 sec

50#x15x4/side

D4. Snatch grip RDL; 8-10x4; rest 30 sec

105x10x4

D5. Seated single leg band hamstring curls; 20 reps x4/side; rest as needed

Done

+
For time:
30 burpees
50 cals assault bike
50 cals rowing
30 burpees

11:22 (1:54 burpees, 3:36 bike, 3:26 row, 2:05 burpees)

+
10 min max calories arms only assault bike

42

Back squats felt just fine on the ankle but I can tell I lost some strength in the legs.  They felt heavy.  I was shocked to crank out 3 strict CTB.  That was not even possible x1 a few months ago.  The one came so easy I tried a couple more.  I added the bar MU video just to show you what a crappy movement pattern I have for them.  That wasn't one of my best but to be honest they never look that much better.  I would love to fix it...obviously.  I also tried to butterfly CTB but can only do one rep at a time.  I can feel that even though the strict CTB has improved the kipping CTB still feel heavy and like they would fatigue fast.  Whereas TTB lately has felt amazingly more durable.  'C' and 'D' went well.  The WOD was just a 'breather'.  Not as bad as I thought it would be.  I almost had one of the other coaches convinced to do it with me but then he got 'busy'.  I probably would have killed myself trying to beat him.  The 10 mins of arms on the AD was still hard.  Satisfying though.  Thanks!