Prehab:
Running to gym (have to stop doing this)
Warmup:
Walked through the barcomplex for the WOD step by step
Skill:
Barcomplex
WOD A:
Barcomplex every 90 seconds for 15 minutes
1 Powerclean
3 Frontsquat
1 STOH (shoulder to overhead however you want)
1 Frontsquat
WOD B:
Airsquat tabata
Post WOD skillwork:
3x4 Pullups red band
2x2 Pullups white band
1 Pullup
(strict)
Cooldown:
A few flows
Plow to shoulderstand
Cat/Cow stretches
Childs pose variations
Camel pose variatons
Foamrolled legs
For the first WOD I worked in between 15 and 25 kg. Coach gave me a lot of good feedback and told me to put on weight. I had an intuition that I might be the wrong thing tho, so I told him I'd chill out where I was for a bit. Turned out to be a good thing, because as soon as I put on 3 more kgs something happened in my breathing and I felt a pinch in my lowerback. C'est la vie. I took those 3 kgs off and finished off the WOD pain free. Coming off a stomach flu just yesterday (meaning 3 days fasted) I think it was a really solid effort on my end. I feel like my tech work is progressing really nicely.
For the second WOD I found myself getting annoyed with people cheating reps for the first time ever. I never thought I'd see the day. For anyone who haven't heard of tabata: 20sec work, 10 sec rest for 8 rounds. Lowest score counts. Which means, there's not really a point to try to pace yourself because if you don't go max on your first round, well there's nowhere to go. This also means you'll see a lot of people do a shitty ROM just to get reps in fast. I stayed on 18-19, which in the end gave me about an extra second of rest if I stayed on 18. The dude across from me was performing halfreps, without locking out at the top or squatting down below parallel, it was strangely provoking. I think it's because I KNOW that he knows how to airsquat, he's actually a good athlete, and he's just being a dick trying to show everyone else up by sneaking reps. Not my problem, 18 proved to be an above average score even tho I was one of the few people in class who actually performed the whole movement. Good on me.
As for my pullup work, my lowerarms were fried from all the bar work. I should have known. The first strict pullup unbanden I actually failed, so I went back to an easy rep on the thin band and then got my unbanded. Today it didn't feel easy. But under the circumstaces, just coming of the flu etc, I'm pretty stoked anyway. Fuck yeah I still got the pullup. As for my new goal, I'll stay with the strict pullup work, and rotate with kipping pullup work. It's two exercises that compliment eachother so that makes sense.
Long ass post. Peace out people!
