Time to bring out the rings.
Muscle-up progressions (from kneeling) x 30
Knocked this out in 4:56. It’s been about two years since I did this sort of thing, and apparently I did 50 back then in just a bit more than five minutes. That’s a bit depressing, though I’m not sure that 2011′s “kneeling to transition” actually covered the full, get-off-the-ground-rung-dip that today’s work involved. So who can say?
My last workout of 2012!
3 rounds for time of:
7 Muscle ups (from kneeling)
10 Sandbag Cleans (50lbs)
Finished this in 8:13. Done.
So the other day I posed about this really cool set of muscle-up progression videos; I decided to see how far I could push along that progression today.
At the gym on Wednesday, I was able to get do bar-to-belly pull-ups, so today I found a big enough rafter in my garage and tried to do the same on the rings. Partial success: ring pull-ups, no problem; ring-to-chest, same thing. But I couldn’t quite get a ring-to-hip pull-up, and the problem seemed to be my kip.
I spent the rest of the time working on my kipping motion. It came along well, though my shoulder flexibility was definitely the barrier. In any case, I know right where I am on the progression, now. And since I managed to get my hips within several inches of the rings with a crappy kip, getting that in order should get me to the next stage,
Now to find a place in my garage where I can hang the rings and have room for a full muscle-up. Can’t hurt to plan ahead.
(Note: I wasn’t too sure about calling this a workout, but since I’m actually writing this on Sunday and my shoulders and arms have been sore all day, I think it counts.)
First off, I’m writing this nearly two weeks after the fact. I occasionally have to write back entries since I use this blog tot rack workouts, but I usually don’t make a thing about it so that it reads better. I’m making an exception because my February 5th work negatively impacted the following two weeks.
Same sort of stuff I’d done the previous Saturday, really: handstand work, muscle-up progressions. I actually did about half a dozen handstands, which was great… but then I unlocked my elbows to see what a HSPU might feel like.
What it felt like was re-injuring my left trap muscle, which has been a problem since high school.
The ring dips and ring pull-ups I did as part of my muscle-up work just exacerbated things. Thanks to my one moment of trying something I damn well knew I wasn’t ready for, the next couple weeks sucked, work-out wise.
Time came to face the facts: doing a full Angie was not motivating me, and that lack of motivations meant I was getting in at least one fewer workouts each week than was desirable. Therefore, it is finished because it ends here. Weekends are for skill work.
First up: handstands. I’ve never been able to get one, and it’s been years since I really tried. But apparently all the upper body work helped: I got not one but two handstands today. They were against the wall, with a spotter, but still: I am filled with rawk.
Then, more muscle up work: 50 kneeling-to-transition progressions. I finished them in 5:23, a little over a minute faster than last time. And they felt really strong throughout.
I think this kind of weekend home workout will prove more motivating.
I don’t even want to think about how long those rings were gathering dust. (Of course, me being me, I didn’t just think about it: I used metadata to figure it out. April.) In any case, several weeks without barbells means I’m gonna have to get creative with the home workouts, so today was all about the muscle-up progression.
Muscle-up progression (kneeling to transition) x 50
Finished in 6:25, which is less than 30 seconds longer than it took me to do 30 of these back in April. Rawk. We’ll see what I come up with for tomorrow.
Posted in WODs
Good day today.
85 x 5
100 x 5
110 x 7
Muscle-ups (from knees) x 30, 6:03.
Sun’s out, and I’m not gonna get tired of that anytime soon.
I managed to get through the snow to the gym today, and finished up my first week of 5-3-1 with shoulder press.
80 x 5
95 x 5
105 x 7
Again, that final set left me feeling like I’m working with the right weights; I’m looking forward to starting the “3″ week on Monday. I wrapped up with 30 reps of muscle-up practice, using the CF Ithaca progression in which you start in a kneeling positing. Felt a bit rusty, so I’m glad I tackled it. I’d love to get a real muscle-up in the next year.
First off, I feel like this post’s title contains at least one, and maybe several, really great band names.
Before I talk about today’s workout, lemme cover yesterday. I decided to play around with the whole “greasing the groove” concept for pull-ups, doing 20 sets of five reps apiece, focusing on form, over the course of the day. It went reasonably well, though my palms hurt more than my arms or back.
Today, I led with another experiment,the “one hundred pushups” plan my friend Mike sent my way. I used my max push-ups number from a few weeks back as my “initial test,” which placed me in Week 3. This meant I did five sets of push-ups, resting a minute between sets, with the following number of reps:
max (at least 17)
Turns out my max on the last one was 9, but I kept pushing out reps until I hit 17. If I consistently have difficulty hitting their “at least” numbers in the final sets, I’ll back off a bit.
After that, I did a Pack-scaled Tyler:
Three rounds for time of:
7 muscle-up progressions
21 sumo deadlift high-pulls (65lbs)
Got through it in 8:15. I also worked on my jump-rope again today, getting through 50 consecutive single-unders twice. Definite improvement, there.
Two days to Fight Gone Bad. Gonna take tomorrow as a rest day, and go a bit easier again today. Well, as easy as it gets when you’re doing clean and jerks.
95 x 3
105 x 3
115 x 2
125 x 2
135 x 2
Felt pretty good, but definitely doing power cleans as the first part. Not sure I’m shrugging enough on those high weights; I need to start doing the Burgener warm-up on days I do Olympic stuff.
For the second half, I brought out the rings for the first time in a while, and played around with a muscle-up progression that Judd and Charlotte picked up from Clea down at CF Ithaca: instead of starting from a squat with your feet flat on the floor, you start from a kneeling position with your torso and thighs upright and your insteps and the backs of your toes flat on the ground. It felt really good, much more natural and stronger than other progression I’ve done; I was able to knock these out in sets of three and four. Definitely working a few of these into my warm ups as well.