Day 3: Upper body pull (2)

Movement Prep/Warm-up:

0a     TGU                                             3, 3, 3
-3,3,3 done with 0.5 pood. Kept weight low as it was for warmup
0b     Snatch                                          3-8, 3-8, 3-8
-8x25 kg, 6x30, 6x30
-Getting a bit deeper in the hole

0c     Hanging Bow                               15s, 15s, 15s

0d     Wall Walk                                     3, 3, 3


Training:
*All of 1 and 2 done on 3 meter long rings
1a     Archer Pull                                   5, 5, 5, 5, 5
-5, 5, 4+(f), 4, 4
-less swinging this time
1b     Weighted Pull-up                         5, 5, 5, 5, 5
-5, 4+(f), 4, 3+1, 3+(f)
-used ~10-15 kg, felt a bit stronger on these
1c     Muscle up/lever eggbeater            3, 3, 3, 3, 3
-3, 3, 3, 2+(f), 2+f
-YAY! finally got these. False grip was the key, felt pretty awesome.

2a     One arm lock-off static                15s, 15s, 15s
*If you can not do one arm locks, then triple the time and do two arm holds.
- Did one arms this time, grabbing arm with other arm. (Note: tested later when fresh and could do 1 arm lock off without too much difficulty)
2b     Archer Press                               3, 3, 3
-1, 1, f
-Wow, these are impossible for me. I just start rotating like crazy.

3a     Wide Pull-up                              10, 10, 10, 10
-5, 5, 4+f, 3+f
3b     Behind the neck pull-up             3, 3, 3, 3
-3, 3, 3, 2+f

Cool Down:
4a     Band Mob. for shoulder               30s, 30s
- Oh man these felt good. Painful good.
4b     Bow rows                                     5, 5
- 5, 3
- Took this as doing pulls from hang to hanging bow. Focused on scap retraction as usual.

4c     Stretch:
Lats, Pecs, Anterior Delt, Posterior Delt, Rhomboids, Triceps
-Found the stretching video on irrationalfitness.com. That helped a lot. God I love the pec stretch. I feel like my chest is being cracked open. Have been doing this all day when ever I get a chance.
-Another general workout of destruction. Took me 2 hours start to finish. Hopefully I will a get bit more proficient in the future so I can get the time down to 1.5 hours.