15 Feet

My lower body is still really sore from Sunday.

Warm-up

9:00 EMOM (alt)

  • 10 Box Step-Ups (20-24-27″)
  • 10 Banded Good Morning
  • 20s Row

6:00 EMOM (alt)

  • 1:00 Row
  • 5 False Grip Ring Row (feet under me to cut down on weight)

Damn the false grip hurts!

Conditioning

E5M – 4 Sets

  • 500m Row
  • 15 Box Jumps (30″)
  • Max Muscle-ups

My goal was 3×4 muscle-ups each round, but I had a suspicion that hip fatigue would kick in from the rowing and high box jumps. Well, I’m not sure if that was the case or it was the breathing, because after round two my pace fell off a lot. I rowed 1:50-1:51 for the first two rounds and then 2:00 was a struggle for the last two. I stepped down from the box for most of the first two rounds and jumped down after that (no rebound though). On the rings I went 4-4-4, 4-4-4, 4-2-2-2, and 4-2-1-1 for a total of 42 muscle-ups. I don’t think I’ve ever accumulated that many in a workout. After finishing the box jumps I walked right over and jumped up to get that first set at fatigue and I’m really happy I was able to start with a set of four each time.

No grips (have never needed them on the rings) and no rips. The big blood blister from last Tuesday is healing well.

I think this was the end of my first set…

Skill

I did some handstand walking after class. I went 10 feet a bunch of times after just getting it on Sunday for the first time. Even got over 15 feet once! It’s feeling a lot more comfortable.

Here’s one of the times I went ten feet…