Working on Muscle-Ups

Feeling good today. Pecs are still sore from the competition. Was up early so headed in to work on muscle-ups before the 9am class.

I started out with rings hanging low from a pull-up bar so I could get in some reps working the transition with my feet bent under me and on my toes. Then I moved over to a set of rings I could grab on to while standing flat-footed and worked the strict transition. I kept missing because I’d let the rings get too wide and I was too slow in the turn-over. I nailed a few of them though. Just from that bit of work, my wrists started to rub raw. Need to try to do this once or twice a week.

Warm-up

• 4/4 World’s Greatest Stretch
• 15 No Push-up Burpees
• 200m Run
• 100m Run Backwards
• 200m Carioca (100m each direction)
• 300m Run
• 3 Rounds:
  • 10 Evil Wheels
  • 5/5 Glute Bridge March
  • 10s Glute Bridge Hold

I worked up quite a sweat with the evil wheels.

WOD

• 30 Box Jumps (30″)
• 20 Full Cleans (155#)
• 30 K2E
• 20 Single-arm Push Press (53# KB)
• 30 Sit-ups
• 20 Alt Pistols
• 30 Burpee Box Jumps (30″)

Damn those cleans sucked ass and then the burpee box jumps at the end were pretty killer as well. Everything else was smooth sailing for the most part. I did the box jumps unbroken, the K2E in 12-10-8, push presses in sets of 5 per arm, sit-ups unbroken, and pistols with 2 short breaks mainly to get back to balanced. Really had to concentrate on the box jumps at the end. Finished in 16:36.