Keeping On – Tuesday Nov 6th

Body is climbing its way back from a few setbacks. My calf is feeling much better and I’m ready to try some jumping and maybe running. However, over the weekend something in my back got tweaked. It certainly wasn’t the worst back tweak I’ve had in my day. But it did put me out for a couple days. Skipped training on Sunday and today was the first day back. I’m easing my way back into playing with weights and today went pretty well.

Training Part 1 – 8:30am

Swim 30mins Continuous – Alternating between freestyle and breast stroke. Felt great after about 10mins. First 10mins were brutal. Its like some muscles in my lats want to pull my arms down and not let me reach out. Ha.

Training Part 2 – 12:00pm

A1. Squat clean from high blocks; 2, 2, 2, 2, 2; rest 2 min
165, 185, 205, 225, 225, 225
A2.Weighted dip 6, 6, 6, 6, 6; rest 2 min
105, 105, 105, 105, 105, 110
B1. Amrap unbroken L-pull ups x3; rest 10 seconds
16, 13, 10
B2. Amrap unbroken muscle ups x3; rest 4 min
3, 3, 3

*kept it pretty light on the cleans. 225 felt good but I wasn’t comfortable going any higher until I see how my back feels tomorrow. I had planned to add weight each set on the dips and went big on the first set. Had to fight to get all 6 sets at the weights I used. Shocked at how little I had in my tank after the L-pull ups. I had hoped to get some good muscle up training in today. Not exactly a stellar performance with 8 total reps. But I really tried hard. Points for effort?

[youtube=http://www.youtube.com/watch?v=oPbHu6EsUt4]

Training Part 3 – 4pm

60min Flow/Mobility Session

Single Leg work – box pistols, single arm overhead step ups, pistols
Muscle Up – Ring and bar work
HSPU – Wall facing and parallette
Testing Double Unders