21/02/07
BW 160
-Tabata Rows
-3 Rounds of:
5 pull
7 push
9 sit
11 OHS
I did this little warm-up as more practice than anything for these exercises more than anything. Yesterday's WOD was such a shit show that it really made me realize I should go back to the basics. The pull-ups were overhand grip, which is something I need to work on. I figure since my kipping pull-ups suck so bad and that I'm pretty much having to relearn them, I might as well start them off right.
*DL 7x1-225/255/265/275/285/300/275
I'm pleased with 300...for now.
-Ring Dips 3x5
-Jack Knives 4x8
-Windmill 5x3-15/20/20/20/20
OMG, why haven't I been doing these before? They rock. Right side is a bit shakier than the left...
Muscle up work. I worked mainly the transition, which I'm getting the hang of. I think I could fire off a MU with a little hop, skip and a jump.
-3 Rounds of:
5 Bar BP
5 Bar Cleans
5 Bar OHS

Eat
Sleep
Caffeine