7/11/2022
Ring MU – 4.3.2 reps, rest 15 sec bt clusters, 3-4 min bt sets x 3 sets (27 total reps for the day)
This is the best my muscle ups have ever felt, the transition from 4-3 was a breeze. 3 to 2 wasn’t as smooth but still adhered strictly to the 15sec rest and 3 minutes bt set 1 and 2 and 3:30 bt 2 and 3
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4 sets:
3 minute window
12 Thrusters @ 95lbs
9 bar facing burpees
6 Hang Power Snatch @ 95lbs
amrap Wall Balls in remaining time
rest 2:00 b/w sets
108-(30-29-26-23) – man this is the squatting ass kicker i have been needing. Broke hps on all but 1 round, that was the really the only movement that i felt my heart rate out of control, could move the burpee at right around 30-35 seconds in rounds 2 and on. My goal on wall ball, was to do small sets and “quick rests
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1-leg Sliding hamstring curl negatives x 5/side for control, do a 3-4 count on the eccentric for each rep, rest 45 sec
Landmine goblet hold alternating cossack squats x 5/side for control of end range, rest 90 sec x 4 sets
My legs really didn’t want to work after the wall ball, so the hamstring curls were fine but the goblet cossacks were just try and keep quality high
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1-arm opposite leg double stop DB RDL x 5/side, rest 45-60 sec bt sides x 4 sets/side ( https://www.instagram.com/p/CAk0vmKFac4/?utm_source=ig_web_copy_link )
Probably should’ve gone a little lighter than 53 for the first time doing this.
7/12
AM
Aerobic Prep
5min C2 Bike – start @ damper-0, increase damper every 60 sec, maintain a constant 1000m pace
*nose-breathing only
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10min C2 Bike @ 90-95% of 20min avg from week 1
rest 5min with easy bike spin
x3 sets
*Note: PUSH the last 1min of the last set to a max effort
I need to double check bike erg for numbers but first 10 was 218, second was 219, and last was right around there as i got the wattage up around 250-270 i think, RPM’s were at 90-91
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Active Recovery
5min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering
*nose-breathing only
PM
EMOM x 8
Odd min – 3 power snatch singles (finish in sub 25 sec)
Even min – 45 sec row @ 5 min ‘pace’
165
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EMOM x 8
Odd min – 3 power clean/push jerk singles (finish in sub 30 sec)
Even min – 45 sec bike @ 5 min ‘pace’
195
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EMOM x 10
Odd min – 3 hand flash clean grip deadlifts
Even min – 3 strict presses, 1 sec pause at shoulders each rep
275 and 125 – and went clean grip on all deadlifts
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Accumulate 25 wtd strict pullups, +25lbs
Done
I only had about 2 hours between the 2 sessions so didn’t get the chance to fuel up the way i would like to have done in order to push the weights a little more. Could’ve definitely went a little more, but each warm up set felt a bit grindy
7/13/2022
Push press – 3 TNG reps every 90 sec x 6
185
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4 min amrap
15 TTB
75 double unders
rest 2 min
4 min amrap:
10 CTB Pull-ups
50 double unders
rest 2 min
4 min amrap:
5 Ring Muscle Ups
25 double unders
2+78, broke TTB 9/6 and i really felt more grip limitations towards the end, mostly on the last round. 3+59 – i went unbroken on all C2b, i know it was a mistake with all of the pulling but I wanted to go for it. I didn’t push transitions super aggressively, but i also didn’t dick around too much. 2+1 – ummmmmmm – i really felt that going UB on c2b was a mistake on the very first muscle up. I clipped on every set of dubz except for the rounds of 25
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A – Bench press @ 30X1 tempo x 6 reps, rest 2 min x 4 sets
165
B1 – 1-arm DB bent over row with lat bias @ 3111 tempo x 6/arm, rest 1 min
Just moving my arms at this point i felt a lat bias – 40
B2 – 1-arm DB bench press @ 31X1 tempo x 6/side, rest 1 min x 3 sets
40
C1 – Strict lean away pullups x 3-5 (add weight to challenge if needed, but ensure you get a good lat bias here), rest 1 min
No loading and 3 reps – hands were very very tender
C2 – Piked position strict HSPU x 6-8, rest 1 min x 4 sets (feet on box, hips above hands)
done