Friday, April 19, 2013

Birthday WODs

Workout of the Day

WOD 1 - in the morning...

5 minute AMRAP:
3 kb swings/2 bar muscle ups
6 kb swings/4 bar muscle ups
9 kb swings/6 bar muscle ups
etc. with 32 kg

WOD 2 - in the afternoon...

Box squats for triples, doubles, and singles with chains
Deadlifts 8 x 1
Fat grip farmers walk 3 x 50 meters
reverse sled drag 3 x 50 meters

Today was my birthday... 31 years and counting.  Kinda funny, I feel like this is a younger birthday than 30 was.  Something about being at the bottom of an age bracket rather than the top of one changes your perspective.  Anyways, I woke up with a runny nose and was battling it all day.  I did my early workout, part of the proficiency tests our team is performing for Regionals, and was really happy with the outcome.  I completed 71 reps in total, really only feeling the fatigue in my grip and forearms on the muscle ups.  My kip is getting super efficient on this movement, if I could only glue my hands to the bar I feel like I could do 20 in a row.

In the afternoon I headed downtown to train with the boys at Super Training.  As usual, we crushed heavy squats and deads, but I felt surprisingly strong off the box.  Concentrating on sliding to the box rather than sitting to it seemed to help me stay tight at the bottom.  I was able to do a single with 285# of bar weight and 220# of chain weight, so not bad at all.

The fat grip farmers walks only added to my exploding grip muscles from earlier.  I swear if I don't have vice clamps for hands after this I never will.

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