June 16, 2020

Daily score: 8 (legs and butt pretty sore but good energy)

Workout:

A. Weighted pull up; 2-3x5; rest 2 min

20x3
22.5x2
22.5x2
22.5x2
20x2

B1. Tuck front lever hold; 20 sec x3; rest 40 sec

20x3

B2. Hip to bar kip drill; 5 reps x3; rest 30 sec

5x3 (3/2, unbroken, unbroken)

B3. Jumping muscle up with slow eccentric; 5 reps x3; rest 3 min

5x3 (all singles)

+
12 min amrap:
6 burpees to 6" reach
6 CTB pull ups

8+6+2

+
C1. Single arm ring plank; 20 sec x2; rest as needed
C2. Side star plank; 30 sec x2/side; rest as needed
C3. PVC passthroughs; 3 slow controlled reps normal and eagle grip x2;
rest as needed

done x2

Body is feeling better.  I've been really deliberate about making some changes.  Quit all alcohol, taking melatonin and CBD at night, and started tracking my macros again.  As usual I had drifted toward high fat and not enough protein.  So far all these changes are really helping even though my sleep still isn't great. 
Made some progress on my pull up weight this week.  The B series was tough, I did manage to string together the hips to rings but the amplitude decreases for sure.  I found doing these before the CTB (in the wod), made the CTB feel great (until I got tired).  I think I've been keeping my hips closed at the apex for as long as I've been kipping and it's gonna take awhile to break that habit.  Jumping muscle ups are hard!  I think that's a great mod for me to work on.  WOD was harded than I imagined, I did mostly doubles but was down to singles on the CTB at the end (beat marc by 1 rep though ;). 
Legs are still sore the day after this one, but in a good way.  Cool to have glute soreness versus hip pain.  Thanks!!