Muscle-up Triple

No classes this morning at SF, so over to CFi for some lifting. My legs are still really sore, especially my IT bands.


  • CS Activation
  • Bottom Squat Hold
  • Various Stretching
  • Snatch Positions w/ 15-45-75#


  • 2×95#
  • 2×115#
  • 1-F-1×125#
  • 2×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1-1-F-1-1-1×175#

In the early weights I was trying to start slow off the floor. Throughout I attempted to keep my arms loose and not pull early. The miss at 125# was mental with my mind thinking about too many things. I had the miss at 175# no problem, but sat in the bottom too long and didn’t stay tight enough while there.

Shoulder Press

  • 10×45#
  • 5×75#
  • 5×95#
  • 6x6x105#

Trying out some Smolov Jr. for shoulder presses. Kevin jumped in and did these with me. Our friend Jason did a cycle and said it skyrocketed his press. Hope it does the same for us. Based it off a 150# max to be on the conservative side and turned out pretty easy for day 1.

5:00 EMOM

  • Muscle-ups

Originally I was going to go for 2 each minute, but felt good in the first minute and went for 3. Got it! I’d never done 3 unbroken before. Couldn’t quite get the 3rd one in the 2nd minute and then couldn’t get the 2nd in the 3rd minute, so did singles for the last two minutes. Ended up being 3-2-1-1-1 for a total of 8 reps. I was really struggling with the wrist turnover when I got over the rings. Need to find some drills to work that because it always causes me trouble.

Figured I should get in some squats since it’s been a few days and tomorrow is a golf day. Out to the garage around 7pm. Seems like it’s been forever since I did front squats.

Front Squats

  • 10×45#
  • 5×135#
  • 3×205#
  • 3×215#
  • 3×225#
  • 3×235#
  • 3×245#
  • 3×255#
  • 3×265#
  • 3×275#
  • 3×285#
  • 3×295#

It was a fight for the last two reps, definitely with some back rounding, but I got it. Shit, my max is still 310 the last time I tried it.