Monthly Archives: September 2017

in warm up, practiced with a Zeus rope, not sure how close that is to the rpm weighted rope.  For time 21-15-9 row cals 21 pullups, 15 C2B, 9 strict pullups 5:19 21 UB (on hindsight maybe a mistake?) 15 … Continue reading →

A – Clean and jerk doubles – reps must be completed within 30 sec window to go heavier, rest 3 min bt sets255 Tried so hard to open up my lats and loosen up my neck from the muscle up … Continue reading →

AMRun warmup + Run 200m @ 95%, rest 1 min Run 400m @ 93%, rest 2 min Run 800m @ 90%, rest 4 min Run 400m @ 93%, rest 2 min Run 200m @ 95%, rest walk 5-6 min x … Continue reading →

3 sets, rest 4 min bt sets 5 burpees 5 squat cleans @ 185 5 burpees 4 squat cleans @ 205 5 burpees 3 squat cleans @ 225 5 burpees 2 squat cleans @ 245 6:03 5:39 5:29 Second set … Continue reading →

5 sets @ 80-85% effort, controlled breathing throughout, minimal residual burning Row 4 min, rest 1 min Bike 4 min, rest 1 min Jog 800m, rest 3-4 min + 10 min parasympathetic breathing @ 3142 tempo measured heart rate on … Continue reading →

A – 1 strict MU + 4-5 kipping MU (but keep them all in rhythm)- 3 sets, rest as needed One of the best days I feel I have had with muscle ups B – 2 banded strict HSPU, rest … Continue reading →

My own fault for not having a proper warm up dialed in and some parental duties that put me in a position to rush, looking back though the only thing I missed was 2 sets of the floating deads. A … Continue reading →

This turned out to be not the best training day. Not sure what was going on, stress was a little higher over the past couple of days but sleep was good. Back/QL felt a little wonky and tight but didn’t … Continue reading →

E8MOM x 3-4 sets as able to maintain intensity around 88-90%60 cal AB 20 wallballs @ 30lbs 15 burpees 10 bar MU 5:56 7:02 8 on the dot  A couple of factors here. First, I switched pre-workouts today, I have … Continue reading →

A – 1 strict MU + 3 kipping MU – 3 sets, rest as needed B – 5 strict HSPU + 10 kipping HSPU – 4 sets, rest as needed Video is of 2nd set of muscle ups and 3rd … Continue reading →