Skill: Muscle Up technique practice
Conditioning: As Many Quality rounds/reps As Possible in 20:00:
- 2 Muscle Ups
- 4 Pistols (each leg)
- 8 Kettlebell Swings (Heaviest Possible)
Obviously I wasn't able to do the muscle ups but I tried doing them from my knees with my toes trailing on the ground. I still wasn't able to push up out of the dip without resetting my feet and jumping.
Pistols were assisted
KB swings I did at 53#
Friday, January 27, 2012
Tuesday, 01.24.12
Strength/ Skill: Pull Up Practice - Kipping, Butterfly, Strict, Rings, weighted. Accumulate 20-30 good reps.
Due to my hand tear in yesterday's workout, I was unable to do pull-ups very well so I didn't do much here.
Conditioning: Complete:
- Max. Handstand Push Ups in 5 minutes - Completed 19
- Max. Pull Ups in 4 minutes - Completed 20
- Max. Push Ups in 3 minutes - Completed 30
- Max. Supine Ring Pull Ups in 2 minutes - Completed 18
- Max. Dips in 1 minute - Completed 12
15:00 clock
To be honest, I did not care for this workout but it probably had something to do with not being able to use my hand very well which is reflected in my numbers. I didn't feel like I got anything out of it so I did another metcon:
I wanted to test out a workout I have planned for my CompoundLite class which is:
On the minute for 15 minutes:
3 Burpees
40 yard sprint
I started it out and felt like only 3 burpees was too easy, so I decided to try and add one burpee each minute. By the time I got up to 10 minutes I was dying (I was at 12 burpees). The rest of the sets I wasn't able to get my burpees and the run in within the minute.
Due to my hand tear in yesterday's workout, I was unable to do pull-ups very well so I didn't do much here.
Conditioning: Complete:
- Max. Handstand Push Ups in 5 minutes - Completed 19
- Max. Pull Ups in 4 minutes - Completed 20
- Max. Push Ups in 3 minutes - Completed 30
- Max. Supine Ring Pull Ups in 2 minutes - Completed 18
- Max. Dips in 1 minute - Completed 12
15:00 clock
To be honest, I did not care for this workout but it probably had something to do with not being able to use my hand very well which is reflected in my numbers. I didn't feel like I got anything out of it so I did another metcon:
I wanted to test out a workout I have planned for my CompoundLite class which is:
On the minute for 15 minutes:
3 Burpees
40 yard sprint
I started it out and felt like only 3 burpees was too easy, so I decided to try and add one burpee each minute. By the time I got up to 10 minutes I was dying (I was at 12 burpees). The rest of the sets I wasn't able to get my burpees and the run in within the minute.
Monday, 01.23.12
Strength: Front Squat 3-3-3-3-3
I got up to 140 on the 4th set and decided to stay there for the 5th set.
Conditioning: For Time:
- 12 Thruster (135/ 85#)
- 24 Toes to Bar
- 10 Thruster (135/ 85#)
- 20 Toes to Bar
- 8 Thruster (135/ 85#)
- 16 Toes to Bar
- 6 Thruster (135/ 85#)
- 12 Toes to Bar
- 4 Thruster (135/ 85#)
- 8 Toes to Bar
- 2 Thruster (135/ 85#)
- 4 Toes to Bar
Thrusters felt really heavy to begin with but as the workout went along and I got my form in check, I was able to string them together better.
Toes to bar are my nemesis. I quickly got to the point where I could only do one at a time and then I ripped my hand open when I was into my set of 12. I had my hand tapes but apparently I need two for T2B. I did notice after my hand rip, I was forced to do them with less rotation of my hands around the bar and used more of my back and shoulders. I was so frustrated that I didn't even check my time.
I got up to 140 on the 4th set and decided to stay there for the 5th set.
Conditioning: For Time:
- 12 Thruster (135/ 85#)
- 24 Toes to Bar
- 10 Thruster (135/ 85#)
- 20 Toes to Bar
- 8 Thruster (135/ 85#)
- 16 Toes to Bar
- 6 Thruster (135/ 85#)
- 12 Toes to Bar
- 4 Thruster (135/ 85#)
- 8 Toes to Bar
- 2 Thruster (135/ 85#)
- 4 Toes to Bar
Thrusters felt really heavy to begin with but as the workout went along and I got my form in check, I was able to string them together better.
Toes to bar are my nemesis. I quickly got to the point where I could only do one at a time and then I ripped my hand open when I was into my set of 12. I had my hand tapes but apparently I need two for T2B. I did notice after my hand rip, I was forced to do them with less rotation of my hands around the bar and used more of my back and shoulders. I was so frustrated that I didn't even check my time.
Subscribe to:
Posts (Atom)