My Week as RX (Probably Scaled): September 7 – September 13


Pull Up Strength Work

Tuesdays strength work was focused on pull ups. We did narrow, regular and wide grip pull ups and then some chest to bar work. 
WOD – 8 rounds FGB syle (30 seconds), pull ups, push ups, air squats, rest
We performed each movement for 30 seconds and then moving on the the next one. My hands were raw from all the pull up work that I decided to slow down when my hands were about to rip. Since pull ups were taking a toll on my hands I would have to gain reps on the push ups or air squats. I managed to stay consistent with most rounds being around 30 reps. 
Weighted Plank Hold – 3 rounds, 60 seconds, rest 30 seconds. 25 lb.


Did some mobility work for 15 minutes. 
Handstand Skill Work

Worked on some handstand skill work. Started out with some headstand drills and then worked to handstand work. 
WOD – Run: 1600 m, rest 3 minutes, 1200 m, rest 2 minutes, 800 m, rest 1 minute, 400 m
Running is my weakest movement which is why I like running WODs. I PR’d my mile by 2 minutes, which was unexpected. I finished all the run intervals in 23:54, not including the rest times.


Deadlift – 6×2 at 80% 1RM (335 lb.)
After not doing deadlifts for more than a week this was challenging. I worked on keeping my back straight and not rounding it. Form was my main focus during the lifts. 
Strict Press – 6×6 at 70% 1RM (115 lb.)
The we superset the deadlifts with strict presses. I under estimated the weight and I quickly became fatigued. I decided to take a longer rest before the strict press to give my arms and shoulders a rest.
WOD – Partnered, split reps as needed. 200 m overhead walking lunge with 45 lb. plate. Then, AMRAP 7 kettlebell swings 70 lb., 7 burpees and 7 wall balls 20 lb. 
This WOD was tough. We decided to alternate exercises but in the end I couldn’t catch my breath fast enough and my partner kept the pace and made up the reps. I felt like I held him back but he assured me that it’s not about the score. He just wanted to get a good workout which humbled me. We managed to finish 10 rounds. 
Lift Heavy and Level Up!

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