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
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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