5, 5, 5+1
124.5 + 40(v)
6+2, 6+2, 6+3+Neg
127.5 + #4 BAND
10, 10, 08
Pull Ups (tucked)
Body + 15
4, 4, 4+2
Press Handstand Drill
6+2 x 3
(0:30 sprint, 2:00 recovery) x 5
I felt strong today, but my right tricep is still sore so I decided not to bend or metcon. I've been thinking about dropping down to bending 2x week, so today seemed like a good day to follow through. I did do rower sprints at home and managed to get a 5th sprint in while keeping the recovery periods at 2:00 flat. Will bend Sundays and Wednesdays for awhile until my body feels like it can do 3x week again.
inb4 @Donc101 describing swinging clubs (which is incredibly useful - he and @Andrew Dube are both much better with them than I am).
The most crucial pieces for me are a resistance band, a piece of 3/4" polycarbonate rod, and a set of 2-pound clubs.
My pre-bending mobility work typically goes like this:
- 10 banded face pulls on my squat stand - drop the band to nose height, grab the band with both hands, step back, and row toward your face.
- A round of club-swinging
- 3-5 DO hits on a polycarb bar wrapped up like I'm going to bend it.
I'll do 3 rounds, using a 7" polycarb the first time, 8" the second, and 9" the third. I find I'm fairly loosey goosey after that.
I'll usually finish with some mace swinging and pullovers. I use a loadable mace, but you can get good results using a sledgehammer.
I'm fairly immobile but this gets me loose enough to hit 7" bars confidently. I've also used 8" stock to warm up and as long as I work the 9" polycarb a little longer this gets me loose enough for that, too.