Slept great last night. Was pretty wore out from “McGhee” and needed the rest. Woke up and could instantly feel my hands. It hurt to fully open or close my palms. I used the TENS unit on my back last night and it’s feeling pretty good today. Feeling all of those reps in my legs, glutes, shoulders, and triceps too.
Planned to get in to the gym during the day, but worked out to meet Bryan there at night and my hands could use the extra rest before the pull-ups.
Skill WOD Hustle & Flow Week 4 Day 1
Final week of the cycle before a new one begins. I’m following a week behind so the Skill WOD is actually doing tests this week. Going to skip those and then be caught up to start the new cycle when it’s released for next week. Sounds like it’s going to be pretty cool.
- 5 Bar taps – tight
- 5 Bar taps – dynamic
- 7 V-ups
- 10 Pass-thrus
- 7 GHD Heel Drives
- 10 Bridge Rocks
Again, I really love these warm-ups.
- 3 Scap Elevators
- 3 Strict Pull-ups
- 1 Scap Elevator
- 1 Strict Pull-up
Easy this week.
- 5 Butterfly Box Drill Circular Rotations
- 1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
- 5 C2B Pull-ups
Felt smooth even though my pull seemed a little weak.
- 3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
- 2:00 Rest
- 2 sets
- 70% MAX C2B
- 90s Rest
The combo set felt really good. I’d been trying to increase the 70% sets each week and last week I got 16 and 10-6, so I shot for the same 16s today. Started to lose my butterfly on the last two reps of the second set but made every rep. Booyah! Just 4 weeks ago my max for a single set was 20. All this volume is dialing in the movement.
- 15s Underhand grip chin hang
- 8 Supinated Bar Rows
The hangs felt easier than any other week, but I felt weak with the rows. Probably due to the 260 push-ups I did yesterday. 🙂
- 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 6 C2B
- 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 4 C2B
- 2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B
I was not even attempting MU on the end again, so I substituted with some C2B. Was hoping to increase each set, but my grip and pull was shot by the time I got done with the toes to bars. Wasn’t going to push it too much either because I already had a few places peeling on my hands.
I understand that this complex is getting you to be fatigued by the time you got to the final movement, but I’m just not on that level. The volume is definitely building solid movement and strength though.
Midline & Accessory
Wanted to get in a little extra work.
- 3×15 Hip Extensions (controlled, not fast swinging)
- Crossover Symmetry Recovery
Shoulders felt pretty beat after the pull-ups so I figured the recovery protocol was good to get in. I never do it anymore.