Feeling my back a little from yesterday and my shoulders are fatigued. Got to the gym around 12:30.
- 50 cal Echo Bike
Then we spent forever hanging two sets of rings. There isn’t much extra room for my head in there. This kind of messed with me head for several of the sets.
- MAX Deficit Parallette HSPU (2 AbMats ~6.5″)
- MAX MU
- 2:00-3:00 Rest
Our PVC parallettes are about 12″ high so with two AbMats call it a 6.5″ deficit. I didn’t want to start overextending in the handstand push-ups so I wouldn’t call my sets real maxes at all. I stopped well short of failure. I did 4 each time and they felt better than I expected having never done any on the parallettes before. Going right in to the muscle-ups wasn’t the easiest. I did 9-8-6-5 and was hitting my foot on the floor for some of the reps, which did throw me off some. Last February I did 10-7-6-6 going every three minutes, so pretty good today with the pre-fatigue and only one total rep less.
16:00 EMOM (alt)
- 12 cal Echo Bike
- 3-4 MU
Like a dumb ass, when I adjusted the rings, I lowered them, so then I started hitting my foot from the very first rep. I waited until we were done to adjust them properly.
I didn’t want to hinge with my back so I used the bike instead of the ski erg, which was probably much easier. I was able to get four unbroken every round except the sixth because I didn’t kip enough on that last rep. Wasn’t jumping up for a single either because I wasn’t confident I’d get four again in the later rounds. This got real terrible, which I guess is the point.
Nice to do muscle-ups again after not having rings or a rig for about three weeks.
DB Z Press
- 8-8-12-12 (35#)
- 90s Rest between sets
Did these in a straddle position. Maybe could have gone heavier, but I didn’t want to risk anything with my back.
- MAX L-Sit Pull-ups (knees up)
- 30s Prone GHD Hold
Just blown at this point and did not feel like hanging on the bar. Pussed out on the first set with only five, but then got 7-7-6 in the other rounds. I did the prone hold instead of single leg weighted back extensions.