Yesterday was a competitor’s Open Gym. They started with a mile run for time, and I practiced double unders, trying to do 10-20-30, etc. I didn’t manage a set of 20, although I did manage to do 10-20-30-40 last week. Did 4×3 FS at 80%, which was:
Then did a complex of:
I got up to 135 but it wasn’t with very good form. I finally video’d myself, and as it turns out, I pull too early. So then I stripped the bar down to 95# and did it again, and then 115# and did it again. Then 3×3 clean dead lifts at 160#. Then 4 max effort strict HSPU or, in my case, ring push-ups, which I did better at 7-6-5-5. Lastly, the Bergeron Beep test, which is death by EMOM:
-7 thrusters (75#/55#)
I asked what we should do if we couldn’t make it through one round in one minute, and I was told to do it as a seven-minute AMRAP. I might have been able to make it through the first round, maybe, but they didn’t do the clock right and we had to stop about 45 seconds in, and re-start. I got 3 rounds, 7 in the seven minutes. I had set my expectations pretty low for this WoD, luckily, seeing as it’s full of things I’m fairly bad at. I feel like I need a break from burpees and thrusters though because of my back. I’ve been mobilizing the posterior chain when I get time and seeing the chiropractor once a week, but nothing seems to have any sort of lasting effect.
As a side note, I have re-initiated the 20# vested push-up progression at home, and have done 5-4-3-2-2 so far and 5-4-3-3-2. I skipped yesterday because of the ring push-ups. Trying to get some strict pull-ups in there as well. I also forgot to mention Friday that I did 100 hollow rocks and 100 superman holds. I had to break them up into sets of 20 and alternate as it was the only way not to bring in a leg on the hollow rock, which I didn’t.