300 - Day 84 - Weighted pull-ups

Finally felt good enough to get back to the action today. A good day for it too - WOD is weighted pull-ups - 1-1-1-1-1-1-1

So I weighed myself in at 183.6# with my shoes and clothes - making note of this so that I can reference it for the same workout in the future. I then warmed up as follows:

1/2 mi run on 2% incline: 4:41
20 push-ups
40 sit-ups
15 dips
20 squats
2x5 pull-ups with body weight (strict dead-hang w/ full ROM)

I then strapped 2 10# ankle weights to my ankles - which I was really hoping I would need - and then grabbed my 30# kettlebell for rep 1.

Rep 1 was 50#.
This was fairly easy, so I got a 45# dumbbell, keeping the ankle-weights on and knocked that out. Again, fairly easy. My 7 reps ended up going like this:

50#
65#
75# (PR)
80#
90#
100# (f) - missed by 3-4 inches
100# - went neutral grip.

All strict, no kip, w/ full ROM:

I hung on for a good 5 seconds trying to muscle the failed rep out - but you know once you stop moving half-way up, you have no chance. Unfortunately, I strained a muscle in my neck trying to get that - as I spent those 5 seconds or so giving it everything I had from the muscle region - and my shoulders were still sore from the Hang Squat Cleans. Hopefully this feels better for tomorrows workout - but if not, then I'll have to rest again - I have a PT test coming up this coming weekend and only a few more days after that before I have my 300 test - so I don't want to exacerbate anything before either of those.

Anyway, hanging on to dumbbells with your feet is easier than expected - I only had up to 80# which ended up being my limit combined with the ankle weights - good thing I had those available - not sure what I'll do when I start being able to do more than 100... I actually think the ankle weights made it more awkward - though, they provided padding.

Cooled down with
5x20# weighted pull-ups
5 BW pull-ups
62 sit-ups - 1x max reps without rest - that 100% on sit-ups is in my reach.
500m row @ 2:03