Today, I took an extended period of time to warmup. I was tentative, but ended up feeling really good - at least in the first part. I scaled the loads in the EMOMS because I was scared of re-injuring / re-inflaming the area. Of course, I'm good and warm - so will only know later when I cool off. I spent 15 minutes post training doing some back decompression and roll out stuff.
C2B Pull-up Progression work as warm-up
- Did 7 Sets BF Pause Progression, EMOM 7. Felt pretty good!
- Video for Sets 5,6,7. Last two sets I used a towel between feet to try and keep together.
- Set 5: https://youtu.be/FyPV8YlR0C0
- Set 6: https://youtu.be/8MG1YffIsWA
- Set 7: https://youtu.be/371jXNCUKMk
- Did one set approx. E2MIN. ALL SETS UB X 4!!! (25's / Abmat)
- This was kind of a mess - because if you meant for me to do 4 UB MU with the last being a negative, that wasn't gonna happen!
- Did all sets 3 UB + 1 - with various attempts
- Set 1: 3UB + 1 (disaster neg.): https://youtu.be/eJtsDKcAEco
- Set 2: 3UB + 1 (box assist neg): https://youtu.be/8s6oPHtEtoA
- Set 3: 3 UB + 1 Strict MU: https://youtu.be/nsb1NvanfFM
- Set 4: 3 UB + 1MU+1Dip: https://youtu.be/S9IufoVcupM
- Set 5: 3 UB + 1MU +1Dip: https://youtu.be/phQGNV1sXt8
14min EMOM
Odd: 6 S2OH @ 105-120#
Even: 24 Double Unders
- Scaled loads, due to back stress - all sets done UB @ #105
- First two sets UB push press, last 3 sets 4-5 Push Press + 1-2 Push Jerk
- First and Last Sets UB Dubs
14min EMOM
Odd: 6 Deadlifts @ 200#
Even: 6 Burpee Box Jumps (20")
- Scaled load on Deads due to back stress - all sets done UB @ #155
- Burpee Box Jumps smooth - all sets UB in approx 20-22 seconds
15-20min of mobility Work (shoulder focus)
https://www.youtube.com/watch?
https://www.youtube.com/watch?
- mostly lower back decompression and rollout
- spent 5 min on pvc/ 2.5 lb plate oh passes on bench
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