Tuesday WOD- strength/skill workI used today to get 1 final productive session in working the press and deadlift for this weekend's qualifier. I also spent a good amount of time working on the muscle-up.
I started with 3x3 on the press and my sets were as follows:
-3 x 135
-3 x 155
-2 x 165, failed third attempt
I followed that up with a successful attempt at 17o and then 3 more sets of 1 rep push press with slow negatives at 175#, 185# and 195#. My pr in the press is 185# done a long time ago. I think I'm close.
I went on for some deadlift work and went after 3 x 3 but after 2 sets decided to break the mold because I was feeling good. My lifts looked as follows:
-5 x 315
-3 x 365
-3 x 405
-1 x 435(old pr)
-1 x 445, successful (new pr)
This was a great confidence builder. On Saturday I was unable to budge 435#, couldn't even get it off the ground. Today, I moved it easy. And, although it was slower and uglier, 445 went up too. I was pretty pumped. I plan to pr again this weekend.
I spent the rest of my time working the muscle-up. We got a set of full height rings up so it was my first real go at this movement. I must have had 10 attempts that were right there; just couldn't get over my hands. In all, I probablly made about 30 attempts including some intentional max height pulls. I'm very close to getting my first muscle-up. The next 3 days should be fun as I look to tone down most of my training but continue to develop the muscle-up. We'll see what happens.
