grip killa

Woke up to painfully sore shoulders again this morning. Got to SFA early to go through some shoulder mobility drills and make sure I warmed up well. It was a good thing I did...

Today is Mike Winchester's 27th birthday! So we started off class with 27 burpee-pullups. Goooooood morrr-ning shoulders!

STRENGTH
back squat
5x1 @ 85% 1RM

Felt great here. All 5 sets at 185lbs. Easy day. The hard part was next.

WOD
1 min KB clean/strict press right hand @16kg
max pullups
max ring dips
rest 2 minutes, repeat left hand, rest 2 minutes

1 min KB snatch right hand @ 16kg
max pullups
max ring dips
rest 2 minutes, repeat left hand, done!

15 KB clean/press right, 30 pullups, 18 ring dips
13 KB clean/press left, 19 pullups, 18 ring dips
18 KB snatch right, 12 pullups, 14 ring dips
20 KB snatch left, 10 pullups, 17 ring dips

The toughest part was doing pullups right after KB snatch. Grip on the bell hand was non-existent on the pullups immediately following. It felt... interesting to only have a solid grip for pullups one hand at a time.

One of this morning's pull-up sets. L-R Firas, Brian, Mark and myself.

Good times!