Low Bar Muscle-ups

Made the last minute decision to golf yesterday morning because the weather forecast showed rain for today. Last night I had to mow the damn lawn again. When I got in bed last night I felt my back a bit and then each time I got up to use the bathroom; like a very minor tweak. After properly waking up and moving around it hasn’t bothered me throughout the day though. Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (99 cal, 2.51 km)
  • Steamboats
  • 5 Wide Grip Bench Press (45#)
  • 5 Bench Press (45#)
  • 5 Close Grip Bench Press (45#)

Strength / Accessory

3 Sets

  • 10 Wide Grip Bench Press
  • 10 Bench Press
  • 10 Close Grip Bench Press

I used 95-105-115# and it made me feel so weak. Haha!!

3 Sets

  • 12 Underhand DB Bench (45#)
  • 24 Single Arm Underhand DB Fly (20#, standing, alternating)

3 Sets

  • 10 Z Press (30-35-35# DBs)
  • 10/10 Half Kneeling Windmill Press (25# KB, 35-35# DB)

Nasty superset.

4 Sets

  • 10 Front to Lateral Raise (8# DBs)

Wouldn’t really want to go much heavier than that to keep safe.

Was screwing around on the pull-up bar that I lowered since adding the one built from pipe and realized I can do jumping bar muscle-ups in a workout!

Conditioning

12:00 EMOM (45s Work)

  • cal BikeErg
  • Parallette HSPU (4” deficit)
  • T2B
  • 50m Farmer Carry (70# & 53# KBs)

I hit back on the monitor going in to round two and it took forever to save, so didn’t start up right away, but I assume I was pretty close to my other rounds, which were both 20 calories. Went 5-4 on the handstand push-ups each round. Got 20 toes-to-bars each time, but with a different strategy each round, doing 10-10, 10-5-5, and 4×5. I did not wear grips today. Had some extra rest time on the carry, but that got shorter each round.

Blowing Up Triceps

Feeling pretty good after yesterday, but I’m sure my abs will start getting sore from those 150 sit-ups after zero in a month. My ass isn’t any extra sore from doing more walking lunges. Went in at 1:30.

Warm-up

  • 50 cal Echo Bike
  • PVC Passes
  • Shoulder Stretching

I didn’t realize how tired my shoulders were until I started moving.

Gymnastics

10:00 EMOM

  • 3 MU

If my shoulders weren’t so beat I would have pushed more more reps. I missed the third rep and another attempt in round eight when I was trying to think about delaying my turnover a little bit. Did four reps in the last round to make up for it.

Strength

10:00 EMOM (alt)

  • 2 Parallette HSPU (1 AbMat – 9.25″)
  • 10 HR Push-ups

My shoulders were on the parallettes at the bottom. Really have to concentrate on a deep maximum kip for that much of a deficit.

Accessory

10:00 EMOM (alt)

  • 30s Tricep extensions on Ski Erg
  • 8-12 Double DB Incline Skull Crushers (25#)

We weren’t sure what to do on the ski erg, so started out slow and controlled in the first round, which didn’t feel like it really did anything. So we sped up the pace after that and oh shit! You blow up after 15-20 seconds. Then the skull crushers were so much harder too. I did 12 reps for two rounds and then eight reps the other three rounds.

Was planning to do some handstand walking practice, but my triceps were so blown up I could barely hold a handstand! Maybe tomorrow.

So Many Max Rep Sets

Feeling my back a little from yesterday and my shoulders are fatigued. Got to the gym around 12:30.

Warm-up

  • 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.

4 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.

4 Sets

  • 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.