Tags
EMOM, JJ, kettlebell swings, kipping pull-ups, push-ups, ring dips, run, split jerk, T2B
Workout tonight at 530 with JJ. Nick was going to join me but he is struggling with his groin injury after running a lot at softball last night. This is the first WOD in the new WOD format. I believe the gym has purchased programming and it seems to have potential thus far. I’m introduce myself to the new girl, Jenny, and we become partners for the rest of the time. Warm up with an easy runny and then partner shoulder stretching.
Skills today are t2b, ring dips, and a 12min EMOM with split jerk (80-100%). I feel good about t2b and get 13 in a row. I’m pretty sure I can get more but I definitely don’t want to rip my hands so I stop. I spend a lot of time trying to help Jenny. She already has a good kip but I don’t know that she has the core strength yet. Overall, I’m impressed with her skill. I get 3 ring dips in a row then later find out I am internally rotating my shoulders (along with the rest of the gym) which allows the accessory muscles to take over instead of being mostly a tricep exercise. I try it the correct way and can barely muscle out one..better work on those a bit more.
Split jerk is relatively new to me. This is the first time I have done it, actually. Jason comes over and gives us some tips. As usual, I am thinking about each part of the exercise as its own movement instead of linking them all together. I need to squat down lower and more quickly. We keep the weight relatively light because neither of us are doing it correctly every time. What’s the point of adding weight until your form is good? We end on 100lbs. I’m certain I can do more but I’m just coming back after letting my shoulders rest and I have nothing to prove so I leave it at that.
WOD
4rft
200m run
20 push-ups
20 kettle bell swings (white)
Time– 15:57
Eek. There was a 15 minute cap on this WOD and I clearly didn’t make it. I’m guessing my time was somewhere around there. The limiting factor BY FAR was the push-ups. I busted out 10 in a row the first round and then 4 then 3 then 2s but on the second round, I couldn’t do more than 6 in a row, down to 4 in the last two rounds. Such a time suck. And I’m not a fantastic runner so I certainly didn’t make up any time during that.
Good things– I did all strict pull-ups and all with my chest to the ground. Walking in after the run and I noticed a lot (all) of the girls doing knee pushups. The girl who had just jerked 140+ pounds was on a her knees. Come on.. There was a lot of not going all the way down either. Another positive..I did all kettlebell swings unbroken. I was lower than rx weight but I really did not want to fuck up my shoulder again and kb swings did it last time so I take it easy.
Bad things– I really gotta improve my pushup stamina. And my running. I felt like vomiting every round.
After the WOD, I work on kipping pull-ups. I actually get 5 in a row and feel like I might finally be getting a handle on them. Thanks for the extra help, JJ.