Coached am session then trained alone, knowing work would prevent me from attending the evening session. Also realised it's been a long long time since I did any pull-ups. Back to the drawing board..
Strict banded pull-ups (red band, after a couple of strict)
3-3-3-3-3-3-3-3
WOD
For time (12mins cutoff)
21 pull-ups
5 rounds
5 HSPU
5 front squats 170/120#
21 pull-ups
11:40 (green band, 100#)
Would have been sub-10 except I had an equipment malfunction. After ensuring the athletes moved their bands aside I forgot to do it myself and twisted my ankle while kicking up into the handstand. Some swelling and discomfort, will monitor and pray. 120# felt damn heavy,perhaps I was overestimating myself. Used the green bands to make sure I got work done instead of looking at the bar for five minutes or longer.
Skills work from next week. One focus at a time. First up, pull-ups. They need serious attention.
pullups
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