7/16/20

Normally, I would take Thursdays off, but this workout looked fun so I decided to tackle it at a low intensity.

18 min EMOM:

  • Min 1: 2-3 Strict Muscle-ups
  • Min 2: 12 Pistols Alternating
  • Min 3: 30 second handstand hold

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.

5/19/20

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:

  • T2B
  • 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).

5/2/20

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:

  • 95# x 5
  • 115# x 5
  • 165×3
  • 185×3
  • 235×1
  • 235×1
  • 245×1
  • 255×1
  • 255×1 (f)
  • 245×1
  • 245×1
  • 245×1

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

4/5/20

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.

2/3/20

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:

  • 7 Power Cleans (135/95)|(95/65)
  • 7 Lateral Burpees Over Bar

into…2 rounds:

  • 5 Power Cleans (155/105)|(115/75)
  • 7 Lateral Burpees Over Bar

into…AMRAP in remaining time of…

  • 3 Power Cleans (185/125)|(135/95)
  • 7 Lateral Burpees Over Bar

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.

1/11/20

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:

  • 40 Muscle-ups
  • 80 Cal Row
  • 120 Wall Balls (20#)

Time cap: 20 minutes

I did:

4 rounds of:

  • 4 Muscle-ups
  • 12 Wall Balls

30 Cal Row

3 rounds of:

  • 4 Muscle-ups
  • 12 Wall Balls

30 Cal Row

6 rounds of:

  • 2 Muscle-ups
  • 12 Wall Balls

Finished at 19:35