Yesterday was too cold for golf so it was a night of lying laminate floor in the living room. My body was hurting throughout the night. Almost 80 tonight, so we went to the park!
- 10 Ring Kip Swings
- 10 Air Squats
- 10 Dumbbell Shoulder Press (10# DBs)
- 20 High Knees
- 20 Butt Kicks
- 1 Muscle-up
- 20 Arm Circles
18:00 AMRAP – Partner – I Go, You Go Rounds
- 15 DB Thrusters (20# DBs)
- 2-4-6-8-10 MU, then 12-14… Ring Pull-up
I went first, controlled through my thrusters, and unbroken through the set of eight muscle-ups. I was hoping to go 4-3-3 for the ten, but it ended up being 4-2-1-1-1-1. So for the next round I called an audible and switched to the ring pull-ups, going unbroken. I got through the 14 pull-ups and there was probably 15-20 seconds left for Brandi, who had already started her thrusters to get through them. Muscle-ups felt ok for not having been up on the rings since November 8th and 30 reps on the first time out is solid. Ring pull-ups are no joke either; I thought I’d bust through them no problem, but the kip is weird and it’s a lot more grip than on the bar, where you can regrip easier.
Nasty little workout. It’s a modification to a Mayhem workout we skipped last week, which was a 10:00 AMRAP of 15 wall balls and 5-10-15… T2B. Not sure if that would have been worse.
- 30 Swimmer Crunches
- 30 Crunches
- 30 Leg Lifts
- 30 Single Leg Lifts
- 30 Plank Hip Dips
First round at 3:11, second at 6:38, and finished at 10:03. A lot of reps hitting the upper abs.
My glutes are a little sore from yesterday. I did my PT at lunch again. Out in the garage at 5pm.
The monster walks burned more today.
- 8 Seated DB Shoulder Press (50#)
- 15 DB Front Raises (8#)
My bench doesn’t go all the way vertical so I had to support my back on my own.
- 10 Ring Pull-ups
- 10 Bench Press (135#)
- 40 Double Unders
First two sets of pull-ups unbroken, then 5-5, until the final 7 at the end. Used an old Rx jump rope and missed a few times in the first two sets but then found a rhythm. My bench felt weak, probably from the 80 burpees I did yesterday. Got 7+7.
No issues with my back after yesterday. 👍 Went in at 3pm for muscle-up work with Molly.
- 50 cal Echo Bike
- Bottom Squat Hold
- Ring Swings
**Rest as needed
Felt good and I easily hit every set.
20:00 EMOM (alt)
- 10 cal Echo Bike
- 3 MU
- 8 Burpees
- 4 MU
I’m not calling this conditioning because the bike and burpees weren’t at a fast pace. It was all about getting the muscle-ups done. 77 muscle-ups in a day is a huge number for me, so happy that I was able to hit all of my sets unbroken. I did have to start focusing more on my kip and a strong pull though. My 1st rep catches got iffy on several of these too. My grip is blown and I’m going to have some nice burns on my arms from the ring straps.
- 8 Strict Ring Pull-ups
- 8/8 Kroc Row (60# DB)
- 90s Rest
This might have been the worst part because my hands were hurting so much and I had no pull left.
My shoulders are still a little sore from Saturday, but my upper back is where the real soreness is from that gymnastics work on Sunday evening. Did a 20 minute ROMWOD during lunch today. The biggest issue with going back to work has been the right side of my back gets really tight after sitting for 2 hours. In the last month and a half I’ve noticed the same thing happening during any car rides over 90 minutes. Maybe I “deconditioned” myself out of my back imbalance a bit during the 3 month sabbatical. Anyway I hope things square away soon, because it’s really making the word days drag on when I have to keep taking forced breaks more often than I’d like. Got to the gym around the start of the 4:30 class.
I wasn’t sure how these would go with my back. In the early sets I really tried not to be too aggressive, which I think had a nice carryover to when it got heavier. Those singles at 85% felt really good.
Clean & Jerk
Solid here as well. I didn’t even realize I wasn’t wearing a belt until after the first rep with 111 kilos. Usually I like to put on the belt when I get over 200 pounds. Made a big effort to stay off my phone and keep moving from set to set after loading the bar. Not quite EMOM, should have been close most of the time.
I did put on the belt here, because sometimes my core gives out a little and I start to cave forward. I think I was pretty upright for every rep though.
Took just over an hour to finish all of the lifting.
Midline and Gymnastics
Decided to combine abs with some gymnastics today so it didn’t seem like I was wasting so much time. I swear the ab work takes almost as long as the lifting in this program.
- 10/10 Side Bends (70# KB)
- 5 Strict Ring Pull-ups
Big focus on keeping a hollow body through each pull-up.
- 25 Lying Leg Raises
- 6 Ring Kip Swings
I need get back to doing those swings more often and translate the high feet into my actual muscle-up, because I still do the big knee bend on my forward swing.
Two weeks of Catalyst OTM ✅
I had the urge to do some muscle-ups, even after fatiguing my pull and swing with the other work. Originally thought of starting with 6 down to 1, but made the right call to do with 5. Finished at exactly 2:00, with having to double or triple kip my final dip. I guess my rests between sets were spot on.
Woke up with my hips feeling a little tight from all of those wall balls and air squats. Did a 20 minute ROMWOD this morning. Opened up the gym at 11am.
Hang Power Clean (above knee)
Felt really good and Alex said my timing was on point with no bar crashing.
Wore straps for all of the sets. Easy.
Was programmed to do 6 singles in the 85-95% range. If it felt good warming up, I planned to go heavier, and I did.
- Missed 136 twice
Wanted that three hundo so I set my jumps to get there. After I felt really low to get the 132, I think it got in my head. The two attempts with 136 weren’t very committed, but I know what it feels like now. No surprise…it feels really fucking heavy! My last make was only 1 kilo under my best so I’m happy with it. The PR was from December and my 130 C&J PR was in January so it’s been a long time since I attempted a heavy jerk. Alex set a 2kg PR with 130 and then also made a couple of attempts with 136.
One big session left on the Vaughn program.
Midline & Gymnastics
- 10 Weighted GHD Sit-ups (25#)
- 5 Strict Ring Pull-ups
The 5# jump wasn’t a big deal. I liked the strict pull-up variation on the rings, which is supposed to translate over to the muscle-up.
Sitting around the house in the afternoon, I felt exhausted. Didn’t expect the workout to take that much out of me. Finally got in the shower and moving around to get out of the house. Played a fast 18 holes of golf (cart) and did another 20 minute ROMWOD at night.