With a good rest day behind me, where I had caught up on reading and putting up a few posts, it was time to train. I cut into my training time however answering calls and playing with the dogs, so I had to adjust my now shortened time to train. As I got to the gym, I saw it was busier than usual. I did not have the patience to wait or waste any more time, so I got busy on training one my many weaknesses…pull-ups.

The session started with 3 rounds of the Crossfit Warmup:
Samson Stretch, 30 seconds a side
30 push-ups
30 AbMat sit-ups
25 back extensions
5 pull-ups
25 bar dips
15 overhead squats with a 6′ stick
I also added in 3 sets of 10 each Zercher squats to the warm-up at 45/65/85#

8 sets of singles for the weighted pull-ups, all staying at the top for as long as possible and coming down slowly on the eccentric and then hanging with active shoulders for a bit. Not a lot of weight besides my own was added, but started with bodyweight once, then 10/20/25/25/35/30/30/45/45/. On the last two, I needed an assist to get my chin over the bar.

I did two finishing sets of asymmetrical dumbbell Waiter Walks with 27.5 and 35 lbs over 200′.

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