First off I pulled my groin during RIP Bruck. Gave the legs 5 days rest. Right around day 5 I started getting a scratchy throat, two days after that a full blown cough and 3 days after that a sever sinus infection. It was so bad my mucus was red (blood) from the infection. Finally after a couple days of antibiotics I was able to do a mini workout today. My warm up, recon Ron and a 25 minute “spin” workout.
Wanted to ease the groin back in. Also up and down movements throw off my equilibrium something fierce. Guess that’s the sinus cavities. Even the few pull ups I did were awful. Ill progress tomorrow and hopefully be back full swing by Wednesday. Hope for the best, right?
Warm-up: Deadhang pull-up work (3+1) then three rounds of 30s Sampsons + 15x each push-ups + declined sit-ups + elevated beginner pull-ups + pistol squat progressions (third round was normal squats)
WOD: 12-9-6 for time of 95# power cleans + parallel bar dips. My time was 5:46. That’s a PR of 4:40 from this time last year, and is also fast enough that the next time I do this WOD, I will bump the number of cleans up to the prescribed 21-15-9. This WOD was exhausting, but the achievement felt awesome. As usual, the dips were the harder part. They were broken as 6-6, 4-2-2-1, 2-2-1-1. I was on the edge of upping the number of reps I do during warmup on the days I do dips, so this will push me over the edge to increase from 3x10 to 3x12.
wu: 15 assisted pull ups, 15 incline sit ups, 15 air squats.
Ran .8 mile trail run then stretched.
Total time 20 minutes.
My wrists were the weak point. Seems they don’t want to bend back that far to get my arms vertical. I thought this work out would not even do anything, but now 1.5 hours later, my thighs are speaking to me!
Thanks for all the info and hard work that goes into this site. Good job!
thrusters 5 rounds of 5- 95lbs
sit ups 5 rounds of 20
Not a bad round but after a day of roofing is was good just to get out there.
practiced snatch 45-5
135 -0 bombed out….I couldnt get my arms up past my neck. It keep turning in to a clean.