Today I decided it was time to get back to WoDs as Rx on the HQ site and back into pull ups and pushups. I haven't done any in over 2 weeks, so I expected to be a bit off. It was a rest day for HQ, so I came up with Josh as my workout. This will work on both overhead weakness and pull up rehab:
21 overhead squats
42 pullups
15 OHS
30 pullups
9 OHS
18 pullups
The prescribed weight was 95 for men. I started with this, but only got through about 14 reps on the first set and realized it was too much. I dropped to the female weight (no pride here) and finished for time. The squats weren't a challenge, but I was working on trying to stay on my heels more. The pullups definately got to me. I should have been able to crank out the first 42 in about 2-3 sets easily, but it took more like 5. I knew this was coming, I just have to work through it and get back into form. Here's hoping the main site works on pull ups for a little while.
Oh yeah, my time was 12:52. Not great, especially with the lighter weight, but a good start back.
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