So Friday was an embarrassing reminder of how I need to focus on one goal at a time instead of trying to accomplish several all at once. Am going to experiment with skills-focused training. It will probably differ from week to week until I find a good combination of effective exercises/discover interesting ways of developing said skills as I read more.
Morning at CFSG
Skills focus: pull-ups
SMFR, mobility & warm up.
Strict pull-ups (thinnest red band)
1 - 1 - 1 - 1 - 1
Dead hang position hold (hollow gymnastics hold)
5 x 5-10 seconds
Swing practice
5 sets 5-10 swings
Ring pushups
3 x 3 - these were difficult and I sucked at them
Ring dips (red band)
5 x 5
Ring holds
3 sets with toes down
Bench Press
50# x 3 x 12 every 30 seconds
(4 x wide, 4 x mid & 4 x narrow grip)
Evening session at CFSG
Power Snatch
x 1 x 5 (heavy singles)
76# / 76# / 87#PR / 89#F / 87#
The failed rep had nothing to do with the extra two pounds and everything to do with me staring at and thinking about the 10kg plates as opposed to the 10# and 2.5kg plates I had used previously. Stupid head.
WOD
10 minute ascending ladder
1 HSPU
1 front squat 140/100#
2 HSPU
2 front squats
3 HSPU
3 front squats
[...]
9 rounds + 5 HSPU (100#, 45# + 10# + ab mat)
Need to work on HSPU depth - another fear...
pullups
bench_press
skills_practice
power_snatch
RX_bar
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