AM 40:00 assault bike @Z2, same pace as last week PM A1. Bear crawl, 3x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest B. 1 squat clean + 1 front squat, 10x1 building so last 2-3 sets are tough, begin a set every :60 + For time: 15 ring muscle ups 15 bar muscle ups + 3 rounds steady: 45' handstand walk 10 strict fat bar pull ups 200m run AM complete, 280 calories PM A1. complete A2. complete B. 125-135-145-155-165-175-180-185-190-200 + 5:19 + complete AM session felt GREAT this morning! I can't believe a few months ago I was nervous to do 20:00 at Z2. Squat cleans were awesome today, I think this was the best lifting session I've had in awhile. When I was planning my lifts on this I was originally going to try to get up to 215 but once I got started I realized that was probably a bit too overzealous for today (classic). I underestimated how fatigued my legs would get from the extra front squat on each set. Still though, every clean was fast and crisp and I had no misses. The clean at 200 was really easy but the front squat was a bit slow. I'm curious to see how high I would have been able to get if this was strictly a clean gauntlet without the front squat. I honestly think a 230 clean isn't too far off. Well guys, I was all excited for the muscle up workout and I basically sucked real bad. I was really disappointed with my performance on this. My clutch muscle ups were nowhere to be found today. I thought I would be able to open with a pretty large set on the rings but once I started I was all over the place. The rings were way too close together which made turning over difficult (I forgot to check this before I started) and I was swinging back and forth. I ended up breaking the ring MUs up 5/4/3/3 with way too much rest between sets. I was catching really low and pressing out a lot. What the eff. My muscle ups haven't been that shitty in a long time. I think I finished in a little over two minutes? I thought I would be able to make up for it by opening with a big set of bar muscle ups but alas, that was not the case. I did 4, 3, then doubles. I was resting a LOT between sets. These felt awful too, I could tell my kip was really restricted and I was catching really low. I did NINE bar muscle ups unbroken last week and today I could barely do three. I don't know what the deal was. I should have smashed this workout. Last year I did 7 ring muscle ups and 7 bar muscle ups for time and got 1:44 so this should have been closer to four minutes, not five. Bleh. Handstand walk was unbroken on the first and third round (I came down too early on accident on the second round) and strict pull ups were 4/3/3 every set. Also, today was the first time my knee didn't get aggravated after running! So at least that's something.
AM 8 sets: 500m row @2:06.0-2:06.9 for all sets 2:00 walk rest (5:00 between sets 4&5) PM 3 rounds not for time: :60 handstand hold work- goal is to keep hands within 1 rubber mat 5 dragon flags + A. Push press, 3-3-3-3, 21x1; 2:00 rest B. Clean-grip deadlift, 10x3 @105% 1RM clean, 11x1, begin a set every :60 + 5 sets for even times: 20 kettlebell swings, 35 60 double unders 20 row calories 2:30 walk rest + Crossover Symmetry recovery AM 2:05.8 2:06.0 2:06.1 2:06.0 2:06.1 2:06.3 2:06.2 2:06.0 PM complete + A. 105-115-125-135 B. complete @235 + 2:47 2:46 2:56 2:50 2:50 + DNS- ran out of time I forgot how much I dislike push press, I always want to just push jerk. My back was REALLY tight again today, what the heck. It's hard to believe my max push press is 165 because 135 was tough today. Clean-grip deadlifts were super easy today, huzzah! I was making sure to engage my hamstrings and not my back since everything was really off last week. Five rounds went well, I tripped up on my double unders during the third set and my rower also shut off so that's why it's a bit slower than all the others. Double unders were unbroken for the other four sets.
A. Front squat, 3-3-3-3, 20x1; 2:30 rest B. Weighted false-grip strict pull up, build to a max + 3 rounds for time: 30 wall balls, 14 to 9' 20 toes to bar + Crossover Symmetry Recovery A. 175-185-195-205 B. 194 (144 BW+50) + 8:47 + complete Front squats felt REALLY heavy today, these were a struggle. My back lit up and got really tight which never happens during front squats so I'm not sure what was going on. I guess I needed to spend more time warming up? Weighted false-grip pull ups went well, I'm happy with this. I thought strict pull ups would be more difficult after I basically ate garbage all weekend. Ehhhhh I know my time on the wall ball/TTB piece was slow but I really tried! Wall balls were 30, 20/10, and 18/12 with minimal rest between sets. The toes to bar always get me though. I broke them up into sets of five on the first round, sets of four on the second round, then threes twos and singles on the third round. I really lost it on the third round, I slowed way down and was resting too much between sets. My breathing was fine but my toes to bar were just slow. Ugh. These are the worst!