Two Short of All Unbroken

My hips and low back were a tight yesterday but overall felt good and I walked 18 holes of golf. Almost every morning, as I lay in bed and then when drinking my coffee, my hands ache. It has to be from the handstand program because I don’t remember this ever happening each day like this. Goes to show how much of handstand balancing is in your hands. We went to the park at 4pm.

Warm-up

  • 400m Run
  • 10 Kip Swings
  • 20 PVC Passes

Gymnastics

E2M – 7 Sets

  • 8 Muscle-ups

I was worried this was going to be too aggressive and kept debating what the workout should be. I’ve done eight E4M for five rounds alternating with other movements. I did 11 E3M for five rounds with the first two rounds unbroken. I wanted something I was afraid of.

I felt good through four rounds and started to feel it hitting me during round five. In round six I had to squeeze out the last two dips. In the final round I had to work for the dips in reps 5-6, I swung, and knew I wasn’t getting over the rings. I took a short break and did a single, rested 20 some seconds while Brandi did her pull-ups, and did my final single. Pretty pumped I got through six sets unbroken. At the end of December my max set was 9! I guess today would have been 50 reps in about 12:08, so I’ll note that as a benchmark. If I were to do a real test of 50 I’d start by trying five EMOM, which would be a time of around 9:20.

I think this video is some of the reps in round three.

Conditioning

30:00 AMRAP

  • 80/80m Hill Run
  • 7/7 Single DB Hang C&J (50#)
  • 15 OH Crunches (50#)
  • 20 Air Squats
  • 30 Mountain Climbers
  • 80/80m Hill Suitcase Carry (50#)
  • 7/7 Single DB Hang C&J (50#)
  • 15 OH Crunches (50#)
  • 20 Air Squats
  • 30 Mountain Climbers

My hips were not having it on the first run up the hill. I went at my pace and started to feel better for the final third of the workout. Got through the list three full times and all the way through the second set of crunches, so air squats and mountain climbers shy of finishing four rounds (or eight depending on how you look at it).

Vested Muscle-ups

Not getting enough sleep and can’t seem so sleep in like I was early on in the pandemic. I need to shift this somehow so I’m not up at 5 or 6am every day.

Handstand Balance Breakthrough

I finally decided to pay for a handstand balance program. It’s
from Pamela Gagnon (her Instagram) and Performance Plus Programming. It cost $25 and is a four week program that takes about 10 minutes a day, four times a week. I never know what to work on, so I end up not working on anything. Having a program to follow will guide me and keep me going. Makes sense to learn how to balance before spending more time trying to walk, which I hadn’t really thought about before.

  • 45s Overhead Opener
  • 45s Wrist Warm-up
  • Accumulate 2:00 in a 45 degree hollow
  • 30s Wall-facing HS Hold

Did the 45 degree hold in two 1:00 blocks. Wasn’t as bad as I was expecting.

With the weather changing, we wanted to take advantage, so are doing two out of the gym workouts this week. Went to the park.

Conditioning

5 Rounds (30s work / 30s rest)

  • Weighted Muscle-ups (12#)
  • Weighted Plank (12#)
  • Weighted Toes to Rings (12#)
  • DB Plyo Lunges (25# DBs + 12#)
  • 1:00 Rest

I almost never wear my vest, but I wanted a new challenge for muscle-ups. Loaded it to 12 pounds and wore it for the entire workout. I can’t believe I got eight unbroken muscle-ups each round! After round two I was convinced I’d only get six the next round. It wasn’t easy but I got the eight and then I really wanted the full 5×8. The last two rounds were a fight for the final 2-3 reps, but I got them. I did 13 T2R each time and went 24-22-22-22-22 on the lunges. The plank was a nice break before getting back on the rings. The 30 second plus 1:00 rest after lunges went by way too quick. Here’s a video of my first set of muscle-ups.

3 Rounds

  • Sandbag Hill Carry (up, 100#)
  • Hill Run (down)
  • 40 Push-ups
  • Hill Run (up)
  • Sandbag Hill Carry (down, 100#)
  • 30 alt V-ups

Didn’t even run a clock for this. Get work done. Went 4×10 push-ups each time.