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:
Alt DB Snatch (50#)
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.
7×1 Front Squat
My legs were pretty sore from this week. I worked up like this:
95# x 5
115# x 5
I was pretty disappointed to fail at 255, but I wasn’t feeling particularly strong today.
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.
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.