Tuesday, October 22, 2013


Skill: Alternating EMOM for 10 Minutes
Odd: 3 Ring Front Levers (as slow as possible)
Even: 3-5 Strict HSPU  

Strength: Alternating EMOM for 8 Minutes:
Odd: 4 Hang Power Clean 165#/115#
Even: 4 Shoulder-to-overhead 165#/115#

15 Minute AMRAP
5 Parallette HSPU (MOD: deficit HSPU on plates)
2 Muscle-ups (MOD: 4 C2B + 4 Dips)
10 Hand Release Push-ups
30 DU

Core: Tabata hollow rock


  1. Skill: Front Levers were interesting, tried to work slow on them. First tried the tuck levers then progressed to one leg out

    Strength: Cleans were fine, the shoulder to overhead was harder than I expected, I ended up split jerking the last two sets

    WOD: I don't know if it was fatigued shoulders or what but this WOD was rough. Had to mod the HSPU from the start and that even became too much for me, moved the plates and did normal HSPU, mod MU no problems, even the pushups became tough I could feel the fatigue in my shoulders here, and I still suck at DU. Overall this workout was demoralizing, ready for the next day to forget about this one

    Core: Check

  2. Skill: Same, front levers were rough. Felt as useless at these as I was at the Dragonflies a couple weeks ago. I ended up using a band to assist on these. Strict HSPU were easy.

    Strength: Cleans felt good. really tried to concentrate on shooting my elbows through. S2O were okay; adjusted my technique after Dan's tips to keep my elbows higher when I bring the weight back down to the shoulders. Able to push-press all rounds.

    WOD: 4 full rounds Rx, muscle failure on the HSPU on round 5 so I did negatives, then made it to 7 HRPU. DU are coming along much better. I did 1 round completely unbroken. Ring MU were fun, first time doing these in a WOD under some stress; it changed the dynamic a little bit.

  3. Skill: Ring levers were not quite what I was hoping for. I feel like I barely got past vertical before losing control and dropping to the bottom. I tried with the band and didn't seem to do much better. Did 3 strict HSPUs each round, those weren't bad.

    Strength: This felt awful for some reason. I think I was paying for spending so much time on a 1RM snatch the day before. I could clean it without too much trouble, but jerking it was tough, I ended up split jerking most of them and it wasn't even pretty. My hands were also really hurting from the previous day (again, too many heavy snatches).

    WOD: Only got through 3 rounds + HSPUs on the 4th round. I did the first round on the parallettes, then moved to two 45s on each side for round 2 and then a 25 and 45 for the last round. It is a little unnerving dropping my head so far on those deficit HSPUs, I felt like I was getting a lot of negative work on those just because they made me nervous and I wanted to slow them down. Hopefully with more practice, it will be a bit easier.

    I am also struggling with my C2B lately, I don't know what happened, I used to be able to link a couple together, but now I'm back to doing one at a time. Ring Dips were ok, as were HRPU and DUs. My triceps definitely felt this workout.

    Overall, it was another discouraging day for me, just didn't feel very strong on any of it. In hindsight, maybe I should have dropped weight when I could and worked on form. And I definitely shouldn't have worked my 1RM snatch so long the previous day.