Even Faster 30

I had a nice vacation up at the lake and drove back home this morning. Went to the park at 5pm.

Warm-up

• 200m Run
• Arm Circles & Swings
• Toe Touches

Gymnastics

30 Muscle-ups

Two and a half months ago I did a set of three reps every 30 seconds and got a time of 4:48. Since then I’ve been doing a lot of sets of five, so my goal today was five reps every 45 seconds, which would have me finishing around 4:00. Aggressive, but my max unbroken set improved more than I could have imagined, so I wanted to go for it. Nailed it with a time of 3:51!

Last time I said my days of knocking a minute off my time were over, but now I’m really really sure! I still can’t believe the improvement on this workout.

• 6:55 on 2019-01-31
• 5:55 on 2019-12-19
• 4:48 on 2020-05-16
• 3:51 on 2020-08-01

Conditioning

10 Rounds

• 70m Hill Sprint
• 10 Squat Jumps
• 70m Walk Downhill

I originally wrote down 20 squat jumps but that would have been way too many. Ten was the right amount to get what I was looking for out of this workout.