Went to the gym around 11.
- 12:00 @ 5k pace (1:57)
I made it 3,062 meters. Would have been under the 1:57 pace (Was 1:57.7 I think) if I didn’t stop and take off my hoodie in the middle.
- Max T2B
- 1:00 Rest
Stopped to hang and get some more reps during each set. Didn’t stay on the bar long enough to cause any hand rips though. I did 22, 12, 12, and 10 reps. Not very happy with the first set (even though it’s a PR) or the big drop off for the remainder of the sets.
Took a little break to catch my breath and then did 10 hang power cleans (45#) and 5 power cleans (95#) to get ready for the next piece.
- 20 DU
- 5 Power Cleans (135#)
- 200m Row
I missed a double under in the first round after 8 and one in the last round after 2. Lack of concentration for both. All other sets were unbroken. All power cleans were touch-n-go reps, though I did feel like they were slowing down around the 5th round. My pace goal was to stay just under 1:45/500m for each row and then I pushed harder on the last one with about a 1:35 pace. I was getting about a minute and 40-45 seconds of rest each round which was plenty to recover. Should have done 250m rows.
I wanted to try a real gymnastics kip on the rings, but couldn’t come close to getting over the top. They make it look so easy!
Then I setup a PVC pipe with green bands around a bar to help build some strength for bar muscle-ups.
- 10 Bar MU Pulldowns (green banded PVC)
I kept the PVC up against the rig supports to simulate it staying in the same plane like the bar does. I don’t think the exercise is going to transfer as well as it does for the ring pulldowns, but it should help some. I did one bar muscle-up pretty easily just to see if I still could. It’s been at least a few months since trying one. I just need to work on the skill to create comfort with it. We might see them in the Open this year.