squats, pull-ups and the magic touch

Ha! magic touch. That’s what I call manual therapy with Corey. Fooled you I did.

Warm-Up. With the 6:30 am CFA crew. Jump-rope, lunges, inchworms, dislocates. Pull-ups (12, blue band; 6, red band); push-ups (20); overhead squats (10); sotts press w/ pvc (10); standing behind the neck press w/ pvc (10); side-plank (90s per side).

Back Squat: 12 x 60% (115 lbs) x 2 @ 60s. Nice and good follow-up to Monday’s PR. Felt good.

Pull-Ups: 3 more dead hang. Then, dead hangs on the minute: 3 / 3 / 3 / 3 / 3 / 2 / 2 / 3 (w/ purple band) / 3 (w/ purple band). Then: 10 w/ blue band. Total: 20 dead hang / 16 w/ assistance. Having trouble with full range of motion here, but I discussed some strategies for improving this stuff with Corey after manual therapy.

Manual therapy: focused on my left forearm. I have not complained of my left forearm strain. But it’s real and really painful.

Hey I am almost 42 years old. If it’s not one thing it’s another. I’ve been feeling really lucky that my right knee is really starting to clear up. So, the shoulder still hurts a bit. And the forearm is truly bothering me. Pain. What else is new. Thank goodness for Corey’s magic touch.

Wednesday Threes

Quick note to catch up on recording my training efforts here.

Warm-Up. Lunges, etc. Dislocates. Mobility. Push-Ups (20); Pull-Ups (10 w/ blue band; 3 dead hang; 3 kipping; those felt surprisingly possible); Overhead Squats (10); Sotts Press w/ PVC (10); Side-Plank (60s per side).

Strength: Hang Power Clean 3-3-3-3-3-3-3. Result: 10 x 45 / 3 x 95 / 3 x 115 / 3 x 125 / 3 x 130 / 3 x 135 / 3 x 140 / 3 x 145. Volume: 3,105. I was not happy with a lot of these reps. Having trouble getting those elbows around fast enough, and with staying in my heels both in the dip and in the catch.

WOD: “Three Amigos.” 3 rounds of: 30 seconds of work / 30 seconds of rest
ring dips (red band); overhead squats with bar weight (45#); ball slams (12 lb).

Result: 170.