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Today, everyone is a Big Dawg. If you are unfamiliar with the lift or your air squat is still poor then grab you pvc or broomstick and give this a shot. Increase the weight slowly and only when sound and proper mechanics
are present.
Doing max OHS feel weird, you feel like your muscle could lift much much more and it leaves you a bit frustrated. My problem seems to be more in the ability to coordinate all the muscle than in the actual power to lift.
2 sitting M/Us (did these off the toes as per the Jeff Tucker video)
4 HSPUs bridged on feet (feet on 18-20 inch bench, in pike position)
9 16 kg kb swings (calculated on Performance Menu that 9 16 kg was same work as 8 24 kg for someone of my height and weight, assuming swing same ROM as snatch, kind of strange but I think most of the work is in moving the body at this weight so I guess it makes sense)
12 rounds with 1 sec to spare
Legit this time, I had to crank the last round to finish. Probably should have put the rings a bit higher, I was playing around with various heights before the WOD and could do them quite a bit higher but was worried I’d hit the wall, ended up cruising through the M/Us. The HSPUs were the tough part.
Plenty of motivation before the workout, but totally spent once I started moving weight. I’m confident I made the right decision in cutting myself off today! I think tomorrow will be a true rest day.
After warmup:
30 GHD situps
20 back extensions
BS:
8 x 45
5 x 65
6 x 95
5 x 115
5 x 135
5 x 135 ———————>fried like an egg
First time doing this with weight, hence the lower start weights. I was amazed how much harder it is to do with weight! My fail wasn’t that I couldn’t get the weight up (per se), it’s that I couldn’t balance it well enough and I dumped it forward. Talk about functional fitness! You really need to put all the pieces together to get this lift right. Some serious humble pie came with this WOD.
Took it verrrry slow. Concentrated on form (used the ego mirrors at the globo gym to my advantage). Things didn’t start to break up until my last set; still managed to complete three full squats, but had some shaking in the middle for the last two and almost bailed. Very glad I didn’t try for more weight.
Cash out: An hour of spin with my wife tonight after work.
I think I’ll do the OHS workout later today or tomorrow.
Meanwhile:
50 pushups in 1:52
Then 8 Rounds of “Death by Pullup” (36 pullups total)
Left elbow/arm rehabilitation continues…arm works, but a 6-round Cindy feels like a 12-round Cindy used to. I think one or two small bits of glass are still working their way out.
