Headed into the 11am class today. We started with a strength piece of strict muscle-ups.
10 min of strict muscle-ups
I did 7 total sets with 2 reps for all sets except one where I hit 3.
Then, we transitioned to the following:
3 rounds for time:
Time: 6:46
Those v-ups tore me up! 😂
Normally, I would take Thursdays off, but this workout looked fun so I decided to tackle it at a low intensity.
18 min EMOM:
I managed to string the rings up from the tree. Surprisingly, I got 3 muscle-ups in the first round. Video below. Rest of the rounds were 2.
Finished with 50 cals on the Echo Bike in 2:10.
Started off with 30 muscle-ups for time after I watched a colleague of mine and wanted to try his strategy.
Last time, I opened for sets of 5 on the minute. This time, I tried 3 reps every 30 seconds. I made it through 21 at maybe 3:15, right on pace. I ended up resting until 3:45 though and continued every 30 seconds. At 4:45, I went for my last set of 3 and missed my very last rep. 😔 Hopes back up and finished at 5:22 for a :58 second PR!
Then, I did the workout of the day:
3-6-8-10-12-10-8-6 reps for time of:
10 Cal Assault Bike after each full round.
Time: 14:43. Took a relatively leisurely pace because the AB felt tough! Only broke the set of 12 T2B (7/5).
I had to go into the gym to pick some stuff up. Knocked out a workout while I was there.
Strength
7×1 Front Squat
My legs were pretty sore from this week. I worked up like this:
I was pretty disappointed to fail at 255, but I wasn’t feeling particularly strong today.
Metcon
30 Ring Muscle-ups for time
Last time I tackled this one, I did sets of 4 every minute. I thought I’d go for it this time with sets of 5. I got through 15 that way, but I only was able to knock out 4 on my 4th set. Staggered home in sets of 3 and 2. Finished in 6:20, which is still a 10+ second PR! Can’t be upset about that.
Finisher
400m Lunge for tine
Time: 11:49…ouchy
I had to go to the gym to pick up some stuff so figured why not workout as well. Trying a 3 on/1off schedule for a bit.
3-3-2-2-2-1-1-1-1 Front Squat
I set the clock for 30 minutes and took the full time going 155, 185, 205, 225, 235 before hitting 245, 255, 255, and missing 265 for the singles.
Then, tackled 30 muscle-ups for time. Finished at 6:33 doing sets of 4 and then a final set of 2.
4 rounds for time:
Time: 11:49
Went 4/3 on all sets of muscle-ups except the last (went 3/2/2).
20 min EMOM:
The runs were between 1:30-1:40 each round. For the burpee/muscle-up combo, I went 7/6/4/4/4 for a total of 25 reps.
Headed to New York today for a meetup, but I got in the 5AM class before flying out.
“Uppercut”
On a 12:00 running clock, perform 20 Ring Muscle-Ups. Then in the remaining time…
2 rounds:
into…2 rounds:
into…AMRAP in remaining time of…
I went 5-5-5-4-1 on the muscle-ups and finished around 3:40. I ended up getting 2+3 on the final AMRAP with the 185# bar.
18 min AMRAP:
My legs were pretty sore from all of the squats yesterday, but the muscle-ups felt really, really good. I hit all 6 on the first round and then went 4/2 for the remaining rounds. Finished with 4+33 Rx.
Repeat of 20.5 today! Last time I hit this one, I came up 9 reps shy of finishing. This time, I went in with a different strategy.
For time:
Time cap: 20 minutes
I did:
4 rounds of:
30 Cal Row
3 rounds of:
30 Cal Row
6 rounds of:
Finished at 19:35
