Got my ass handed to me 12 different ways today. Started with wendler 5-3-1 squat day. Every set except for the last felt good. The way this is supposed to go down is 5x75%, 3x85%, AMRAPx95%. Maxed out at 4x260, my weight was so far forward on my third set that I had to take a step forward on the way up. Awesome. I was shooting for something in the 7-9 range - I'm thinking I'm going to repeat these weights next cycle cause last week's squat didn't feel so great either. I guess the good news is if 260 was really 95% of my 1RM I'd probably only be able to squeeze out like 2 reps so I'm guessing my 1RM is somewhere around 300.
Had time for a little Outlaw BB Gymnastics before Gymnasty Class began:
5x1: 1 hang power clean + 1 squat clean + 1 push jerk 75% 1RM (165#)
Rest 40s between sets
Definitely more challenging with the 40s rest cap - I never pay attention to how much time I take between lifting sets (except today on my squats). I like this work at the 75% range because it's heavy enough where you're still doing work but not so heavy that you can't pay attention to positioning/technique. Second part of the BB Gymnastics was something like 8x3 snatch balance which I didn't have time for.
Gymnasty:
Warmup - 900m run
3 rounds
5 false grip ring pullups
7 pushups
then 50 kb swings 16kg
4 rounds, 2-3 min rest between rounds (glossary below)
10 cast wall walks (scaled to 5)
7 dynamic pushups (wheels)
30 wall runs (scaled to 15)
Cash out:
2x8 palm off pushups, back hand pushups, finger tip dynamic pushups, knife finger pushups
Cast wall walk - Start in a hand stand, chest against the wall, walk your hands away from the wall while walking your feet towards the floor until you're in the plank position, reverse that shit and walk back up, thats 1 rep. First few are always easy, then you're shoulders explode. Also slightly different from the CF wall walk standard in that the rep starts at the top of the hand stand rather than on the ground.
Dynamic pushups (wheels) - Imagine doing arm circles, with your arms starting by your sides, rotating backwards, coming up by your ears so your hands are pointing straight up and then completing the circle by your sides. Now imagine doing that at the top of a pushup. Yeah I did that shit Rx, NBD. No way I would be able to do this if I hadn't been doing 5x20 pushups every weekday for the last 3-4 months or so. Scaling options incase you wanted to try: arm circle pushups from the knees; clapping pushups; or plain old dynamic pushups where you just get some air under your hands at the top of the pushup.
Wall runs - Back in the hand stand with your chest against the wall, touch your right shoulder with your right hand, then left shoulder with your left hand. Thats two reps. Good luck trying not to eat it.
Palm off pushups - Pushup, but the pushup ends when your palms are raised off the floor and the only part of your hands on the ground are your fingers and thumbs. Yeah I did 0 of these.
Back hand pushups - Start at the top of the push up with your fists clenched like you're doing knuckle pushups, on the way down roll onto your wrists so at the bottom of the pushup the backs of your palms are flat against the ground, reverse the pattern and push your ass back up. Yeah, was able to pull off 0 of these too.
Finger tip dynamic pushups - Fingertip pushups where your hands are fully in the air at the top of the pushup. Finally, something I could do without shattering my wrists.
Knife finger pushups - Standard pushup except at the top of the pushup the only thing in contact with the ground is the tips of your index/middle/ring fingers. Couldn't even pull these off from my knees.
In conclusion I have little pussy wrists and need to work on wrist strength and flexibility. On the flip side the talent at the gym tonight was pretay pretay good. This post was way too long.
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