Tag: Muscle-up

Working the Back Leg of the Jerk

Feeling a bit from all of the push-ups yesterday, but rested and ready to go.

Warm-up

  • 3 Rounds NFT
    • 10 Reverse Hypers (210#)
    • 250m Row
  • Jerk footwork
  • 10×45# Shoulder Press

Weightlifting

Split Jerks

  • 5×45#
  • 5×95#
  • 2x3x115#
  • 3x3x135#
  • 2x3x155#
  • 2x3x175#

Working on my back leg. Starting to get a feel for it. Kept it light.

  • High Hang Clean
  • Hang Clean
  • 2 Front Squats
  • Jerk

Fun little complex. Did 135-145-155-165-175-185-195-205#. The jerk felt really good!

Conditioning

2 Rounds

  • 1:00 MU
  • 1:00 Rest
  • 1:00 Burpees
  • 1:00 Rest
  • 1:00 Row
  • 1:00 Rest
  • 1:00 DU
  • 1:00 Rest

I got 8 and 6 muscle-ups, 22 and 20 burpees, 23 calories rowing both times, and 77-93 double unders.

Accessory

3 Rounds NFT

  • 10 Reverse Hypers (260#)
  • 10 Weighted GHD Sit-ups (20#)

Down for the Count

Had every intention of making it to 9am this morning and was even in bed at a decent time. But didn’t wake up until almost 8. So went to 5:30 class instead.

Warm-up

2 Rounds

  • 5 Strict Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3×215#
  • 3×225#
  • 3×230#

Not too much of a struggle, but I think it was a good decision to only jump 5# for that last set. It wasn’t too long ago that I would ask for help unracking 230# for 1 and now I have no problem unracking it myself for a triple.

Gymnastics

8:00 EMOM

  • Muscle-ups

Can tell I haven’t been doing these! I got 4-4-3-2-3-2-2-2. The push away at the top seemed to wear me out more in those early rounds. I haven’t done too many reps with that method of cycling. About halfway through I switched back to reversing the dip and then dropping into the next rep. Was feeling pretty out of breath already at this point.

Conditioning

3 Rounds

  • 1:00 Wall Balls (20# MB, 10′ target)
  • 1:00 Ball Slams (25#)
  • 1:00 Burpees
  • 1:00 Rest

I got 27-26-26 wall balls, 26-20-19 ball slams, and 13-14-14 burpees. Going from wall balls to ball slams was brutal. I had to take some breaks during the second and third set of slams. I was out of it after this one, feeling a little light-headed and shit.

Bench Sesh

Shoulders are tired from all of the push presses yesterday. Back was not happy sleeping last night. In to CFi at 4:30 today.

Strength

Bench Press

  • 5×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×190#
  • 5×200#
  • 5×210#
  • 5×220#

Felt good! New 5RM.

Gymnastics

4 Rounds NFT

  • 5 Strict C2B Pull-ups
  • Muscle-up
  • 5 Strict Ring Dips

Accessory

4 Rounds NFT

  • 10/10 Kroc Rows (62# KB)
  • 10/10 Side Bends (62# KB)

Conditioning

5 Rounds

  • 30s Row
  • 1:15 Rest

Went balls to the wall on the first round and was able to hold about a 1:20 pace. Distances were 182, 174 172, 168, and 171 meters. Much harder than I expected.

Thruster Thursday

Getting back to my early wake-ups after managing to sleep in later for a couple of weeks. So had enough time to go through my morning routine and get to CFi early to get in heavy thrusters before the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Thrusters
    • 5×45#
    • 5×95#

Thruster Attack

Every 1:30 for 9:00 (6 sets)

  • 8×135#

Not too bad. Got me breathing pretty hard. Maybe too much rest. Will make adjustments to the plan for upcoming weeks.

Warm-up #2

  • 2 Rounds
    • 4 Inch Worms
    • 10 Good Mornings (45#)
  • Deadlifts
    • 5×155#
    • 5×245#
    • 3×315#

Strength

EMOM 8:00

  • 2 Deadlifts (365#)

Gymnastics

4 Rounds NFT

  • 4 MU
  • 5 Strict Ring Dips (right after MU)

Nice burn and got me out of breath. Have started to get the hang of pushing away from the rings at the top after finishing the muscle-up, instead of lowing back to the bottom of the dip and then falling. It’s definitely a different cycling into the next rep.

Conditioning

15:00 AMRAP

  • 10 Deadlifts (185#)
  • 10 Burpees
  • 250m Run

I got through 5 full rounds plus 10 deadlifts and 10 burpees at 14:44 on the clock. No sense starting a run. All deadlifts and burpees were unbroken.

Walked 200m to cool down a little.

Afternoon intervals on the SkiErg! Warmed up with an easy 500m in 2:23.6. I think this interval workout may have come from Athlete Cell, but I don’t remember where I saved it from.

6 Rounds

  • 20s @ 100%
  • 40s @ 50%

Rest 3:00

4 Rounds

  • 30s @ 100%
  • 1:00 @ 50%

Rest 3min

2 Rounds

  • 45s @ 100%
  • 1:30 @ 50%

I went about 1,285m, 1,280m, and 950m in each of the blocks. Was able to get down in the low 1:30s during some of the short ones. Stayed under 1:40 almost the entire time when going 100%. Went at about a 3:00/500m pace for my 50% efforts.

Unexpected

Headed to CFi around 10 to do some stuff. Warmed up my shoulders with Crossover Symmetry Activation.

Gymnastics

Every 15s until failure

  • 1 Muscle-up

Saw this on the main site the other day and it looked like fun. It was much harder than I expected because you don’t really get any time to recover. I made it through 21 reps before I failed. Stringing reps together in an EMOM is a lot easier!

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×215#
  • 5×245#
  • 5×265#
  • 5×275#
  • 5×285#

Felt pretty good.

Bench Press

  • 10×45#
  • 5×95#
  • 3×135#
  • 3×185#
  • 2×205#
  • 1×225#
  • 1×235#
  • 1×245# (PR)
  • 1×250# (PR)

Damn! Was not expecting that. I haven’t bench pressed heavy since the day I hurt my shoulder, back in January. That was a 10# PR. I guess all of the shoulder pressing I’ve been doing has a big carryover.

Conditioning

4 Rounds

  • 1,000m Row
  • 4:00 Rest

My goal was to set a PR on the first row and then go at a pace 10-15 seconds per 500m slower for the other 3. I wasn’t recovered very well yet for the 2nd row. I did manage to set a PR by 5.6 seconds with a 3:16.1 and then my other splits were 3:46.2, 3:41.6, and 3:40.1.

A few hours later I headed out to the garage.

20:00 Air Dyne @ Z1

Went 8.59km.

25-20-15-10-5

  • GHD Sit-ups
  • Back Extensions

Not for time. Just to get in some extra work.

Wake Up

Not a ton of sleep last night but up early enough to make the 9am class.

Warm-up

  • Bottom Squat Holds
  • Inch Worms
  • PNF Rack Stretch w/ partner
  • Calf Stretching
  • Front Squats
    • 5×45#
    • 3×135#
    • 3×185#
    • 3×225#

Strength

8:00 EMOM

  • 3 Front Squats (225#)

Accessory

5 Rounds NFT

  • MU into 5 strict Ring Dips
  • 5 Strict C2B Pull-ups

Conditioning

3 Rounds

  • 1:00 Row (cal)
  • 1:00 Shoulder to OH (95#)
  • 1:00 Burpees
  • 1:00 Ball Slams (25#)
  • 1:00 Box Jumps (24″)
  • 1:00 Rest

I got 18-19-19 calories on the rower and have no idea how many reps at each of the other individual stations. Totals per round were 86-92-94 reps. Felt good to actually get better as it went on. I did a mixture of push jerks, push presses, and strict presses on the SH to OH.

Back at 4:30 for some stuff with Kevin, but he got caught up helping Alex coach his first class.

C&J

  • 45# Warm-up Work
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 2x1x195#
  • 1×205#
  • 1×215#
  • 1×225#
  • 1×235#
  • 1×245#
  • 1×255# (PR match)
  • 1×265# Clean (PR)

Really had no plans to attempt this. Wasn’t even planning to do clean and jerks when I walked into the gym. The jerk was iffy, but felt good to hit the big weight. Had only ever hit that once and it was before X-mas. I don’t think I’ve attempted to jerk over 225 in months. I have room for so much more in my clean with how high I’m receiving the bar. I’ll take it 5# at a time so I don’t lose the confidence though.

Tabata Thrusters

Really needed the rest day yesterday. Was up early do go play in a golf scramble. Kind of a shitty day since we had to use all of our rain gear. I was exhausted when I got home.

Got up early this morning, put on the weight vest and headed out for a brisk walk before eating or drinking anything. It was 3.06 miles in 44:05 with the additional 20# strapped to me.

Over to CFi at 12:30 to train with Kevin. Got started with Crossover Symmetry Activation and then did some warm-up sets of shoulder press with 5×45#, 5×95#, and 5×115#. Did a few single muscle-ups and some swinging on the rings too.

XWOD

  • 6-6-6-6-6-6 Shoulder Press (127.5#)
  • 2-1-2-1-2-1 Muscle-ups
    • 2s: Kipping Muscle-ups
    • 1s: Weighted Kipping Muscle-up

First time trying a weighted muscle-up. Failed with 20#, then failed with 10#, and made it with 10# on the last one. Shoulder press was the biggest struggle I’ve had out of any day in the 2 cycles. I may have to reevaluate my plan for these last 3 days. I should have been fresh after the rest day yesterday, but even the muscle-ups felt sluggish in my shoulders.

Gymnastics

E30S 11:00

  • 3 C2B Pull-ups

Was planning to go for 4 every 30 seconds for 8:00 as a step up from 60 total reps doing 6 EMOM 10:00 last week, but after the XWOD I decided to adjust. Went the extra minute to get more volume in. Started doing butterfly chest-to-bar for the first time. Had a kipping one mixed in here and there, but was over 90% butterfly. I’ve never been able to string them together before today. Making GAINZ in many areas lately.

Experimenting

16:00 Tabata (32 Rounds)

  • 20s Thrusters (15#)
  • 10s Rest

Trying out something new. This was all about building an aerobic base for thrusters, which will continue to be built on. The goal is not to go balls to the wall, but slow, controlled, and consistent. I got 8 reps every round and went for it, getting 12 on the final round, which comes to a total of 260 thrusters! Not hard or terrible, but pretty boring. I’m a little worried how bad the DOMS is going to be.

Conditioning

  • Buy-in: 500m Row
  • 3 Rounds
    • 5 Snatches (95#)
    • 10 T2B
    • 15 Ring Push-ups

Pulled around 1:45-1:48 on the row. Did all TnG snatches, 5-5, 5-5, and 5-3-2 on T2B, 5-5-5, 6-5-4, and 6-5-4 on the ring push-ups. Finished in 7:13.

Midline

3 Sets

  • 20 GHD Sit-ups

All under 2 hours.

Attack

No issues with the back last night. 🙂 No golfing this week to stay away from twisting the back though, so in at the 9am.

Warm-up

Reverse Hypers

  • 10×70#
  • 10×100#
  • 10×120#

EMOM 10:00

  • 1/1 Turkish Get-up

Did 2 rounds with 26#, 4 with 35#, and 4 with 44#. I could feel I need to be doing these more often for my shoulder stability.

Skill

Pick your own adventure.

EMOM 10:00

  • 3 MU

I had to do 2+1 on the 10th round, so then switched to 2 every minute (no extra rest going to the next part).

EMOM 5:00

  • 2 MU

WTF! 40 muscle-ups in one day? On July 5th Kevin had me do a 10:00 EMOM and I was surprised to make it through doing 2 the whole way. Since then I’ve been working muscle-ups every week with some type of EMOM work. I’ve gotten 10x more comfortable with the movement in that time and have improved a lot. Attack a weakness for a month!

Conditioning

10-8-6-4-2

  • Burpees
  • Pull-ups
  • 30 DU

Was a little worried what the pull-ups might feel like after all of the muscle-ups, but I was able to do all unbroken sets of butterfly pull-ups. I missed on double unders 3 or 4 times in the last 10 reps of the 4th round. Ugh! Finished in 5:15.

1 Mile Run – Nothing crazy. But we did kick it in gear for about the last 300m and then sprinted out the last 80-100m or so.

My calves were on fire. Don’t remember them ever feeling like that before. I think the combination of sprints and box jumps together with dubs and the run today did not make them happy. I did a whole bunch of calve and hamstring stretching before leaving the gym. Getting a massage this afternoon.

Running Bear

Not feeling it when I woke up this morning. Thought about staying home and hitting up a class later, but got my ass moving and made it to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 4 Rounds
    • 30s Squat Hold
    • 30s Ring Hang
  • 10 Air Squats

Strength

  • 10×45# Back Squats
  • 5×135# Back Squats
  • 4×225# Back Squats
  • 4×245# Back Squats
  • 4×265# Back Squats
  • MU + 5 Ring Dips
  • 4×270# Back Squats
  • MU + 5 Ring Dips
  • 4×275# Back Squats
  • MU + 5 Ring Dips
  • 4×280# Back Squats
  • MU + 5 Ring Dips
  • 4×275# Back Squats
  • MU + 5 Ring Dips
  • 4×275# Back Squats
  • MU + 5 Ring Dips

The last rep with 280# didn’t feel so good on my low mid back, so I dropped 5# and did the last two sets instead of continuing to increase. Really focused on staying tight with my chest up on the last 2 sets. Decided to do my ring dips up in support after a muscle-up for an extra challenge.

Conditioning

15:00 AMRAP

  • 5 Bear Complexes (115#)
    • Squat Clean Thruster
    • Back Thruster
  • 10 Burpees
  • 300m Run

I did 4 complete rounds plus 3 bear complexes. Dropped the bar on every rep during the 4 rounds and then did the final 3 unbroken as the clock was running out. Weight was perfect for this. Runs sucked! Walked about 200m after the workout.

Glad I made it in and got the workout done. Took an afternoon break out to the garage and started with Crossover Symmetry Activation to get the shoulders ready. Also did some shoulder press sets to get warm with 5×45#, 5×75#, and 5×105#.

XWOD

  • 5-5-5-5-5-5-5 Shoulder Press (120#)
  • Push-ups 2-1-2-1-2-1-2
    • 2s: 20# Weight Vest
    • 1s: Clapping w/ vest

Shoulder presses felt better than the first day back on a Smolov Jr. cycle. The push-ups weren’t that bad. Maybe not the greatest choice for the XWOD.

SkiErg

  • 500m
  • Rest 2:1
  • 5-8 Rounds *If you begin falling off pace dramatically then stop, minimum of 5 efforts*
    • 250m @ 85-95% of 500m pace (~2:02)
    • Rest 1:1
  • 500m

I set a PR on the first 500m with a 1:49.6 and really fell off pace in the last 200m. Would do better not going out so fast, but I was trying the technique improvements (see video below) and didn’t have any idea what I’d be able to do. My splits on the 250s were consistent, actually getting faster as I got more comfortable with the technique.

  • 1:02.4
  • 1:02.5
  • 1:02.0
  • 1:01.9
  • 1:01.0
  • 1:01.3
  • 1:01.3
  • 1:01.1

Then the last 500m my goal was to be able to hold the pace I’d been using for the 250m intervals since it was on the short rest coming off the last one. Did a 2:01.2, so goal accomplished.

Walked 0.44 miles around the block to cool down and catch my breath. Then did Crossover Symmetry Plyometrics.

Eight

All of that work with the weight vest wore me out yesterday. Had to take a nap before making dinner for the family. Headed over to Hinks Elementary School before noon.

Warm-up

  • 400m run
  • 100 Band Pulls (red)
  • Shoulder stretching

Skill

MAX Unbroken Muscle-ups

Got 8! That doubles my previous of 4. About a month ago I got a set of 3 for the first time, so goes to show how much improvement you can make if you spend some time working on a weakness.

Conditioning

10 Rounds

  • 5 Toes through rings
  • 6 Pistols (alternating)
  • 30 DU

All toes through rings were unbroken. They are easier to keep going than toes to bars. Pistols could use some work on balancing. I think I got 6 or 7 rounds of double unders unbroken, which was pretty good considering I was on a playground with a mix of dirt, rocks, and mulch. Pretty consistent pacing throughout the rounds to finish in 11:25.

I drove over to Alpena High School to use the track, but that thing is all gated in and locked up. How dumb for a public school! So I stopped at a park that has a paved path/trail. Used RunKeeper to walk out a 400m route, but I’m sure it was off one way or the other.

4 Rounds

  • 400m Run
  • 50 Air Squats

Ran the first 400 way too fast in about 1:30. All those air squats really sucked in between the runs. Doing 60 pistols probably didn’t help. Took me 13:05. I was out on the trail, so walked the 400m back.

Accessory

50 Diamond Push-ups – 1:51

50 Bench Dips – 1:30

Blew up my triceps with this!