Balance Gym
CFWU
Buy-in: 30 pistols (not for time)
Weighted step-ups 4 x 10 @ 135# (perform 15 knees-to-elbows immediately after each set; rest exactly 2 minutes before next set up step-ups)
Cash-out: 25 push-ups
Notes: Fairly light volume this evening, but it was a good session nonetheless. Started with CFWU to continue increasing volume on pull-ups, dips, and the GHD. Starting to better understand proper form for back extensions, but need to record next time to make sure. Dips felt solid, even after all the pressing on Tuesday, which is a good sign. Pistols continue to be a problem on my right leg. I've injured my right three times in my life playing basketball, and it is far less mobile than my left ankle. I banged out reps on my left leg, but failed most of the reps on my right. I did a few assisted reps with a band afterward to prevent a strength imbalance. Need to dedicate additional time to mobilizing the right ankle. Weighted step-ups were a nice addition to the programming. Instructions were to use 40-50% of 1 RM back squat. I estimated my 1 RM back squat to be approximately 270# based on my 245# 2 RM on box squats last Sunday. Therefore, I used 135# for working sets on the weighted step-ups. I found it difficult not to cheat on these by using momentum and the "off" leg, but I still got in some good work. I think I prefer lunges over step-ups, but they're both good to have in the bag. Knees-to-elbows are improving, but I still feel as though I'm coming up just shy of touching my elbows. I think toes-to-bar are a more likely movement in the Open due to the easier judging standard.
Looking foward to some heavy clean pulls on Thursday and a repeat of two events from the Smackdown. The burpee/sit-ups/bear crawl should be particularly challenging.
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