Tag: Ring Swing

Check Your Math

Gym time at night. Warmed up with Crossover Symmetry Activation and 6 overhead squats with the empty bar.

Strength – Snatch Balance + 2 OHS

  • 65#
  • 85
  • 95
  • 115
  • 135
  • 155
  • 175
  • 185
  • 155
  • 155
  • 155

Grip was close and moved out as I added weight. Not easy doing a close grip snatch balance!

Skill / Midline

5 Sets

Put a paper towel between my feet on the swings and held it in place all the way until the final 2 reps of my last set. In the last 2 sets I started concentrating on pushing the rings out in my back swing and I think I lost a little focus on my feet. Definitely felt some things moving around in my shoulders pushing for that extra movement. Needs a lot of work.

Conditioning

Little aerobic threshold gem from Aerobic Capacity.

2 Cycles

  • 6 Rounds
    • 200m Fast (2k PR pace – 1:40.5)
    • 400m Easy (<3x it takes to go the 200m)
  • 3:00 Rest

Not hard, but I fucked up thinking I was thinking of 250s to figure the 3x pace for the 400s, so I multiplied 50 seconds by 3 ahead of time. I guess that’s why it felt so easy, though I don’t think it would have made much of a difference since several of the 400s were already under 2:00 and the most I was over was 8 seconds. I was wondering how someone could even row slow enough to go over the 3x number I had calculated. Dumbass!

My 200s were done in 39.9, 40.1, 40.1, 40.1, 40.0, and 39.9 in the first cycle and then 40.0, 39.7, 39.8, 40.2, 39.8, and 39.8 in cycle #2.The 400s ranged from 1:55.2 to 2:08.1.

Finished up with Crossover Symmetry Iron Scap.

Super Shoulders

Yesterday was a complete waste of a day after the Super Bowl. That’s why I rarely drink more than 1 or 2 beers. Glad it was a scheduled rest day though. Winter is finally back after not having any snow left on the ground for weeks. Out in the garage before 5pm so I wouldn’t have to drive in this crap. Warmed up with Crossover Symmetry Activation.

Strength – Shoulder Press

  • 6×45#
  • 6×75
  • 6×95
  • 6×115
  • 6×125
  • 6×135
  • 6×142.5
  • 6×147.5 (PR)

I didn’t even realize I had a previous 6 rep, but saw the 145 from last January after logging it in BTWB. Glad the ranking was higher than my weak 8 rep from last week.

Conditioning

Came up with these 2 workouts based off what Intuition was doing today with a little adjusting.

6:00 AMRAP

  • 4 HSPU
  • 6 Alternating DB Snatch (50#)
  • 4 Weighted Pistols (30#)

Was able to keep everything unbroken but the handstand push-ups got slow. Finished 5+10.

5 Rounds

  • 10 Ring Swings
  • 10 Ball Slams (30#)
  • 10 Weighted GHD Sit-ups (15#)

Really enjoyed the swings that I subbed in a workout the other day and I need to work on keeping things tight during that swing. Good to practice them in a fatigued state sometimes too. Barely enough height in my garage to swing on my rings. Took me 8:49 to finish. Glad I went with 15# instead of 20# on the GHDs since I haven’t done them in a couple of weeks and don’t normally do them in a metcon.

Inverted

Why not hit the shoulders a little more after all of the rest?

3 Sets

  • 0:45 HS Hold (facing wall)
  • 1:30 Rest

Partner 50s

Got in a little early to do some back mobility stuff.

Warm-up

5-4-3-2-1-1-2-3-4-5

  • Air Squat
  • Sit-ups
  • 30/30′ Shuttle Jog (only there and back each round)

Nice warm-up to get the blood flowing.

Weightlifting

Tall Cleans

  • 2x5x20kg
  • 2x5x40
  • 3×50
  • 3×60
  • 3×70
  • 3×80
  • 3×85

Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.

Conditioning

Partner Chipper

  • 50 Box Jumps (30″)
  • 50 Jumping Pull-ups / Ring Swings
  • 50 American KBS (70#)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Presses (95#)
  • 50 Wall Balls (30#, 10′)
  • 50 Burpees
  • 50 Double Unders

We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.

36 Years

Woke up a year older. Wiser too, of course. 😉 Opened up the gym from 4-6 after coming back from up north.

Skill WOD (Hustle & Flow) Week 4 Day 3

Warm-up

3 sets

  • 5 Bar Work
    (Hold and pause 2 sec at each position with no form breaks and no momentum)

    • Dead Hang
    • Lat Active Hollow
    • Tight Arch
  • 1 Skin the Cat
  • 10 Straddle V-ups
  • 10s GHD Hanging Bridge Stretch

Skill A – 4 Supersets

  • 1 Ring Swing + Pull-up w/ swing + MU
  • 2 Box Hip Kip Drill
  • 3 Banded Hip Drill

Felt solid

Skill Test – 3 sets

1 rep of complex is:

  • MU + 2 Strict Ring Dips (after the MU dip lockout)

First two sets are 3 reps of the complex and then the 3rd set is for max reps. I only got 5 reps on the max set.

Strength Accessory – 3 sets

  • 3 Lower to Hold Front Lever on Box

Felt harder on the grip this week.

Bonus Complex

  • Set 1: 3 Strict Ring Pull-up + 3 Toes to Rings + 4 MU
  • Set 2: 3+3+5
  • Sets 3+: Keep adding 1 MU until failure

I was looking forward to this stuff today, thinking I was well rested. Didn’t have it though. Maybe those curls and skull crushers from the other day had me or maybe the 2.5 hour drive played a role.

Put on me leather grips at this point. I only managed 3 muscle-ups in the first set and 1 in the second set. I took a quick rest after that 2nd set and got back on the rings to try to knock out some muscle-ups and didn’t have any. Called it quits right there on the gymnastics.

I had one terrible day in this cycle for each of the 3 movements, pull-ups, handstand push-ups, and muscle-ups. New cycle starting on Monday.

Weightlifting

Warmed up with 2 empty bar sets of 3 muscle snatch + 3 behind the neck snatch presses + 3 overhead squats.

Tall Snatches

  • 2x3x40kg
  • 3×45
  • 3×50
  • 3×55
  • 2×60, missed 3rd rep
  • 2×65
  • 2 misses x70

I should have actually missed the first try at 70 behind me, but I am not used to that and pulled it back to the front. I need to do these more often. Felt like I was dropping quick, but need to get comfortable catching the bar that low and staying tight.

Conditioning

Warmed up with an easy 2:00 row for 507 meters.

5 Rounds

  • 100m Row
  • 1:00 rest

Wanted to set a new PR and get in a time for my BTWB fitness level ranking since it’s been almost a year. I killed my previous best 16.0 with a 15.5 on the first try. Then beat the 16.0 four more times with 15.7, 15.7, 15.8, and 15.9! I couldn’t believe it. I tried a different damper setting almost every round and even tried shortening my stroke on the final interval.

5x100m-rows.jpg

Good way to end the training session and a nice birthday surprise.

Closing Out Week 3

Bumped up the muscle-up focused workout a day this week so that I could get an extra day in between before the pull-ups.

Skill WOD (Hustle & Flow) Week 3 Day 3

Warm-up

My shoulder has been bothering me a little bit since the handstand push-up workout so it’s time to get back in the habit of using the Crossover Symmetry bands more often. Did the Activation protocol.

3 sets

  • 5 Bar Work
    (Hold and pause 2 sec at each position with no form breaks and no momentum)

    • Dead Hang
    • Lat Active Hollow
    • Tight Arch
  • 1 Skin the Cat
  • 7 Straddle V-ups
  • 10s GHD Hanging Bridge Stretch

Skill A – 4 Supersets

  • 1 Ring Swing + Pull-up w/ swing + MU
  • 2 Box Hip Kip Drill
  • 3 Banded Hip Drill

We hadn’t been doing the first thing quite right. You’re supposed to hold in the top of the pull-up, do a swing from there, and then transition into the muscle-up. Was really weird on my first 2 attempts but got the hang of of it then.

Skill Test – 3 sets

1 rep of complex is:

  • MU + 2 Strict Ring Dips (after the MU dip lockout)

First two sets are 3 reps of the complex and then the 3rd set is for max reps. I got 6 reps on the max set again like last week. Felt similar when I got to that last one.

Strength Accessory – 3 sets

  • 3 Lower to Hold Front Lever on Box

Yep, pretty sure I’ll never be able to hold a front lever.

Bonus Complex

  • Set 1: 3 Strict Ring Pull-up + 3 Toes to Rings + 4 MU
  • Set 2: 3+3+5
  • Sets 3+: Keep adding 1 MU until failure

We were messed up on these too. Didn’t know the pull-ups were supposed to be strict, which makes quite a bit difference in fatiguing those pulling muscles. Felt good in the first set. Then 5th rep in the second set was rough. Managed to get 4 in the final set. Hopefully muscle-ups, when we don’t fatigue with other movements, are going to be feeling really easy soon.

I’m on vacation until the 4th now. Hopefully I’ll make more time for conditioning.