Muscle-ups Are Back!

Went to bed way too late last night, so I’m dragging ass a bit today. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:30 Row
  • 10/10 Bulgarian Split Squats
  • 15 Air Squats

Strength

Back Squat

  • 6×45#
  • 6×115
  • 6×165
  • 6×195
  • 6×215
  • 4x6x235

Felt much better than the 5x5x225# last week that we did after 70 overhead squats.

Conditioning

18:00 EMOM (alt)

  • 5 Muscle-ups
  • 8×60′ Run
  • 10 Burpee Box Jumps (24#)

Before class I did some swinging and my first muscle-up since the Open. Felt good, so figured I’d try them in the workout.

This workout starts as an alternating EMOM and then you turn it into an AMRAP when you fall off the pace. I got a little rest after a set of 5 MU but I fell behind pace after the first run and for the rest of the workout. Was able to get 5 unbroken muscle-ups for my first two rounds and then did 3-2 for the next 3 rounds. I finished up my fifth round a couple of seconds before the 18 minutes ran out. The running sucked! I think the running got to my head and I didn’t push on the burpee boxes; I was jumping up out of the burpee, but then taking 2 steps in to the box instead of jump-jump. The steps are so much slower.

Hope my shoulder is good tomorrow. It feels a little odd right now.

Shoulder Said No

Walked 18 holes yesterday. Finally a break from the heat and humidity! Went to the 4pm class today. Did some hanging on the rings and tried some swinging and my shoulder was complaining, so no ring muscle-ups yet.

Warm-up

  • 1:00 Assault Bike
  • 10 Burpees
  • 10/10 Step-ups (26″)
  • 2×10 Kip Swings
  • 6 Power Cleans (45#)
  • 6 Power Cleans (95#)
  • 3 Power Cleans (135#)
  • 3 Power Cleans (165#)
  • 1 Power Clean (185#)

Weightlifting

10:00 EMOM

  • 3 Power Cleans (195#)

These were all TnG reps. Was confident in the weight because we did the same exact thing several months ago and I had used 90kg (198#) that day. Maybe should have tried 205# today. I kept thinking about adding weight after the 5th minute.

Conditioning

4 Rounds – With a Partner

  • 400m Run
  • 30 Alternating Arm Dumbbell Snatch (50#)
  • 20 Burpee Box Jumps (24″)
  • 10 Bar Muscle-ups

Paired up with TJ. The run was together and then we split everything else right down the middle. I was hoping to be able to do 3-2 on the muscle-ups each round because I hadn’t even done two in a row since the Open! I felt good up there, so I did all 5 and then really pushed to get through each round unbroken. Surprised myself and was getting really good hip action to catch high. Of course my running was terribly fucking slow though. Finally in the last round I decided to pass the DB in the air and it wasn’t that bad, so mad I didn’t do it every round. TJ started out doing 5 pull-ups and 5 push-ups in place of muscle-ups, but upped to 10+10 after the first round, which was a better scale and gave me a little time to breathe after I finished the burpee box jumps. We finished in 24:06.

Only One

My quads are a bit more sore today and my outer chest is pretty sore. Maybe from pushing away on the pull-ups? Or maybe from the push-ups on Sunday? Went to the 4pm class.

Active Life – Shoulder Abduction 8

3 Sets

  • 10/10 Single Arm High Pull (26# KB)

Skipped ahead because I wasn’t doing extra overhead holding before class.

Warm-up

3 Rounds

  • 30s Handstand Hold
  • 20 Jump Rope
  • 20 DU
  • 10 Air Squats
  • 5 Box Jumps (24″)

Conditioning

  • 10:00 AMRAP
    • 50′ Double Overhead Walk (50# DBs)
    • 5 T2B
    • 5 V-ups
  • 5:00 Rest
  • 10:00 AMRAP
    • 50 DU
    • 5 Burpee Box Jumps (24″)

Decided to scale back from 10 toes-to-bar, especially after all of the pull-ups yesterday and my back was feeling tight when I practiced a few. Awful lot of bar work these two days for my first time back on it in over 4 months. It was a nice change of pace sub in the v-ups and it allowed me to do every set of 5 T2B unbroken. Got through 9 rounds plus the entire walk.

I missed after five reps in my third round of double unders and somehow did every other round unbroken. Only one miss! My shoulders didn’t even start feeling the fatigue I often get after a lot of double unders. Weird, but I love it. Kept moving on the burpee box jumps, trying not to fall behind Tom too much and then was able to pass him when he started missing on the rope. I felt good in this one considering the shoulder fatigue from the first AMRAP. Was able to do 7+53. I might have been able to push it more on the burpees, but that may have caused a bunch of misses, so hard to say.

Accessory

3 Sets

  • 12/12 Kroc Rows (44#)
  • 45s Handstand Hold

Looking forward to golfing tomorrow because I need a rest day.

Raked

I did a bunch of raking on Sunday and wanted to finish up the front yard before today’s trash collection, so I ended up making yesterday a rest day to rake. Out in the garage in the afternoon.

Active Life – Hips

Workout – 4 Rounds

  • 8 Side Shuffles (5m)
  • 20 Walking Lunge (25# DBs)
  • 10 Alternating Kossacks

Cooldown

  • 1:00/1:00 Hip Wind Up Stretch

Conditioning

10 -> 1

  • Burpee Box Jumps (24″)
  • Back Squats (95#)

Didn’t look at the clock the entire workout and was surprised to see it took 10:27. Felt like I went much faster than that.

Active Life – Back Max

12:00

  • 10 Alternating Prone Thoracic Extension Rotation
  • 5/5 Split Squat Rock Back (3s pause)
  • 10 Alternating Dead Bug
  • 5 Evil Wheels
  • 10 Bottom of Burpee

Work for quality. Got through twice plus through the evil wheels in a 3rd round.

Jump Into It

My shoulders were starting to feel 18.5 already several hours after. The right one wasn’t exactly feeling great when I warmed up for that workout. I haven’t been doing much pull-up work lately though. Maybe I need to try out the Active Life shoulder program.

Active Life – Hips

Warm-up

  • 5:00 Airdyne (1.45 miles)
  • 15/15 Lateral Leg Swings
  • 20 Groiners
  • 1:00/1:00 Samson Stretch

Workout

  • Romanian Deadlifts
    • 6×45#
    • 6×135
    • 6×185
    • 6×205
    • 6×225
    • 2x6x245
  • 40 Sumo Deadlifts (225#)
    • 4×10
    • 10 count rest

Got the heart rate up doing those sumo DLs. Felt pretty good though.

Conditioning

  • 25 Burpee Box Jumps (24″)
  • 25 Push Press (95#)
  • 25 Burpee Box Jumps (24″)

I couldn’t believe the time was over 3:00 when I got done with the first 25 reps. I was jumping up and then into the box jump every rep to not take extra steps. I did step down and back a bit every rep. I went 10-9-6 on the push presses. Finished in 8:06.

Cooldown

That was enough on my back for the day so I didn’t do any of the Back Max work. I did do 10 Cat Camel + Rock Back with a 2 count pause in each position.

Dead Stop

Legs are still sore. My left shoulder was feeling weird last night and today. Wonder if it’s from those close grip OHS. Went to the 5:30 class.

Warm-up – 3 Sets

  • 2 Inch Worms
  • 4 Ring Rows
  • 8 Mountain Climbers

Strength – Deadlift

  • 5×45#
  • 5×135
  • 5×205
  • 5×255
  • 5×285
  • 5×315

Wore a belt at 255 and above. Neutral grip until I used mixed for the final set.

Conditioning

3 Rounds

  • 10 Box Jumps (24″)
  • 10 Burpee Box Jumps (24″)
  • 10 Power Cleans (135#)
  • 10 Burpees over the Bar

Kept it slow and controlled. Went 6-4 every round on the cleans. Finished in 9:25.

Gymnastics Strength

4 Sets

  • Max Strict Pull-ups
  • Max Strict Ring Dips

I rested 1-1:30 between each movement. Came to a complete dead-hang stop on all of my pull-ups. Reps were 12-8-5-4 and 14-6-4-4 on the dips.

Starts with a G, ends with an E

Nasty storm rolling through and everything is shut down. They didn’t even send kids to school this morning and the snow didn’t start until after 10am. Out in the garage. Started with Crossover Symmetry Activation.

Accessory

6 Sets

  • 5/5 Bulgarian Split Squats (25, 35, 45, 3×50)
  • 5 Good Mornings (45, 95, 115, 3×135)

Nothing crazy with the Open starting this week. Don’t need any more injuries. Warmed up clean & jerks with 5×45#, 5×95, and 3×1153

Conditioning

I started the clock and started everything at set times. At 0:00…

“Grace”

  • 30 C&J (135#)

My last Grace was a 2:17 done by going 10 unbroken and then all singles. After that I thought of a new strategy I haven’t seen anyone try. Everyone always goes for a huge unbroken set and then singles. But If you go with some smaller sets for longer you can eliminate a bunch of bar drops. I was hoping to get 4 sets of 5 but after 2 reps in the 4th set it was time to go with singles. Those first 17 reps were done in exactly 1:00. Ended up with 2:04 for a 13 second PR so I guess my strategy worked!

…at 10:00…

  • 20-16-12 Ski Erg cals
  • 10-8-6 Burpee Box Jumps (33″)

This was much worse than I expected. When I got into the second round I had no gas. It was taking me 2 pulls per calorie. 😦 Finished in 6:45.

…at 20:00…

  • 2:00 DU

Thought about skipping this after the previous part took so long. Fatigued practice is good though. Was pretty good in the first minute with 2 sets totaling 96. Hit a wall then and was missing a lot more. 164 total reps.

Finished up with Crossover Symmetry Recovery.