A1. Negative weighted strict muscle up (with weight vest); accumulate
5 reps and try to maintain false grip all the way through a full hang;
rest as needed
5 with 14# vest
A2. Ring support hold; 10 seconds x5; rest as needed
B2. Large kip swing x2/chest to ring pull up x1/Large kip swing x2;
Accumulate 2 complexes x3; rest 90 sec
done
C. 1/4 pirouette hs turns off wall; accumulate 5 reps per direction
https://www.youtube.com/watch?v=_zZ5VODOijM
done
D1. Row 2 min @2k pr pace x3; rest 10 sec
at 2:00/500m pace x3 (447, 500, 510m)
D2. 10 CTB AFAP x3; rest to recovery
1:44 2 no reps, 1:19, 1:25 (all singles for all rounds)
I so desperately wanted to move today...I think after being pumped from the open I wanted to get right back to work. Just motivated to get better...at everything. But as soon as I started moving I realized how smoked my body was. Back and legs and even neck and shoulders were stiff and tired. I was happy to be able to do negatives with the vest on, if I recall, last time I tried it was too heavy. Kipping dips always feels awkward. I feel like I do it right once out of 5 or so. Swinging on the rings just felt heavy and disjointed. It's been awhile and I know I'm not really doing it right and some of it may have just been soreness/fatigue in my upper back. I had fun practicing the pirouettes. It may not look like much but has come a long way. Rowing felt strong but boy, the first set of CTB were hard! I miss a couple even. Live to fight another day. Thanks!
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