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.

Gettin’ Gymnastics Volume

Woke up feeling a little beat from the PRs last night. Low to middle are of my back being the stiffest. Not the area where I’ve had my issues though, so that’s good. In at 11am to close out the 2nd week of the cycle.

Skill WOD (Hustle & Flow) Week 2 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
  • 7 Straddle V-ups
  • 10s GHD Hanging Bridge Stretch

Skin the cats really stretch out that shoulder area.

Skill A – 4 Supersets

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

Felt a little better with the complex this week though I start swinging back with the pull-up and it messes up my kip a little. Didn’t feel as good with the box drill. Maybe I didn’t have the heights of things set right. The banded drill was better though.

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. Increased from 5 to 6 on the max set.

Strength Accessory – 3 sets

  • 3 Lower to Hold Front Lever on Box

These are tough and doing 3 compared to 1 was a big difference in fatigue.

Bonus Complex

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

Went for #6 on the 3rd set and squeezed it out. Caught myself in a super low ring dip, but a rep is a rep. Maybe next week if I get those first 3 sets I’ll go for a 4th.

Some nice increases from the first week and without having to figure out that first skill section we finished up in just under an hour. My shoulders still feel wrecked after all that though. I wore my leather grips for everything but the warm-up and no further damage to my hands. I just don’t have the grip problem on the rings like I do with bar muscle-ups.

Conditioning

Bryan and I jumped on the rowers for 10 minutes. Went 2,535 meters. Didn’t get into a good rhythm until the final 90 seconds.

Mighty Muscle-ups

Didn’t get much sleep trying to watch CJ’s session in the American Open last night, though the feed cut out for me so I completely missed all of the clean & jerks. Got some upper body feels from all of the snatching yesterday and legs feel a little tired. In at 9am for the first muscle-up day of the gymnastics program.

Skill WOD (Hustle & Flow) Week 1 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
  • 7 Straddle V-ups
  • 10s GHD Hanging Bridge Stretch

Thought it would be harder than it was to do all of that holding on the bar in one set. Wasn’t bad. Straddle v-ups are very awkward.

Skill A – 4 Supersets

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

First set of the complex was odd, but got the hang of it and smoothed out the transition from pull-up into muscle for the rest of the sets. Wasted a bunch of time setting up for this part and figuring out what to do. The banded drill programmed didn’t work worth a shit for us so we did the Gymnastics WOD version. with a band through the rings.

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 5 on my max set. Those dips add up!

Strength Accessory – 3 sets

  • Lower to Hold (3s) Front Lever on Box

Completely missed that we were supposed to do 3 of these each set. I thought it was “too easy” in the sense that it wasn’t a lot of work. Pretty sure I’ll never be able to hold an actual front lever in my life, but the strength transfer should help other stuff and I’m guessing that’s the idea.

Bonus Complex

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

I wasn’t real confident going into this after only getting 5 in the skill test and already feeling pretty smoked in my shoulders and arms. But I got sets 1 and 2 done and got 5 muscle-ups again is the 3rd set.

Pause Plus

Felt some fatigue in my legs when I woke up in the middle of the night. Got to CFi at 9 and warmed up with 100 walking lunges.

Back Squats

Pause Back Squats (1s in the hole) + Back Squats

  • 4+8 @ 45#
  • 2+4 @ 135#
  • 2+4 @ 225#
  • 1+2 @ 265#
  • 1+2 @ 295#
  • 1+2 @ 315#
  • 1+2 @ 325#

I had planned on working up to some heavy single pause squats, but then saw the combination at CrossFit Weightlifting and thought it looked fun to try. Definitely a new challenge doing for some regular reps after the pause squat.

Accessory

5 Sets

  • 12 JM Press (45-55-60-65-70#)
  • 12 Incline DB Bench Press (45°, 40-40-44-44-44#)

The JM presses felt easier today and I bumped up some of the sets. Not a lot of dumbbell options at the gym so I tried some kettlebells. Completely changes the incline pressing! I think the angle due to the KB ended up using the triceps a lot more and they were already smoked.

Gymnastics

  • 30s Muscle-ups
  • 1:30 Rest

I was going to try to get a set of 6 every time through. Did it in 21 seconds the first round, but then couldn’t get another 6. Did 5-5-4 the last 3 sets.

Conditioning

4 Rounds

  • 5 C&J (135#)
  • 10 T2B
  • 200m MB Run (20#)

Went unbroken the first two rounds, then single clean and jerks and 7-3 T2B the last two rounds. Finished in 9:29. Should have pushed to keep going unbroken. Been so concerned with squats lately that my mental game and conditioning has taken a hit.

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!