Muscle ups

Put up some rings in the gym.

Muscle up PR- 11 reps with turn out.

Training Compilation 2010

1.2

foam roll
5 min kb and jump rope warm up

Muscle Snatch
1-1-1 @ 95#

Snatch
60% x 2 x 5 @ 75#

Clean
60% x 2 x 5 @ 115#

Jerk
60% x 2 x 5 @ 100#

Gymnastics
L sit
Back Lever on Rings
Back Lever on Bar
Front Lever on Bar

Kettlebell Long Cycle

I decided I need to couple some more kettlebell work into my training. Balancing heavy barbell wotk with lighter unilateral movements will hopefuly correct some bodily imbalance issues that have developed from doing mostly bilateral movements. There is something that is often off in my hips or back. My assumptions. I am recruiting improper muscles. I have a limb length difference. That's it. One or a compination of those is causing some problems.

Today I planned on going a 10 min clean and jerk kettlebell test...I decided just to go longer. I did 10 minutes on my right hand then 10 minutes on my left. I did set the bell down for less than 5 seconds at a time. But I was pretty consistent with the movements themselves.

35# Clean and jerk/press
107
114

Total : 221

~40 ring push ups

Mobolity work with jump stretch band (upper and lower body)

12

20 min AMRAP

7 pull up
7 ring dips
14 dumbbell lunges (20#)

12 rounds

7

Burgerner Warm-up
45, 65, 65

SHP
10 @ 95# 3 rounds

5 rounds
ring dips
jump lunges

muscle ups
5

Bulgarian split squats:
5x5 each leg
1) 70# kb
2+3) 65# barbell back
4+5) 65# barbell front

21-15-9
Ring Dips
Pull-ups

2:49! I achieved my goal of under 3 min!

CF as prescribed

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

3 rounds + 1 DL

This was pretty bad. I estimated I would only complete three and that is all i did. Each exercise was tough: the DL's heavy, muscle ups-sweaty and just hard, and the squat cleans were exhausting.

Next time I have to string more DL's together and stop thinking so much when it comes to the squat cleans...also use some chalk for the MU's.

New equipment.

Today I got a free barbell, 160#'s of weights and bench. I couldn't pass up the cost of it. I have not benched in a long time. It felt pretty good to get under the bar last week. Now surprise I have an actual bench instead of stacking plyo boxes next to each other!

Powerlifter techniques really help get a full body contraction. I did a few lockouts once I got the bar. Good old isometrics!

Dominik has challenged me to duel :

For time:

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post time to comments.

I am a bit concerned with my conditioning. I haven't really done any of it the whole month of March. My strength is up and hopefully my strength carries me through. It has been a while since I have last practiced muscle-ups.

18:15

6 round supersets of:
6-155# Hex Bent row
10-15#weight vest ring push ups

Some back extension, ab wheel, lunge matrix, wrestlers bridge, indian club swinging, chest expander, x-band walks, and grip work

21-15-9 @ 11:17
handstand push-ups (head to floor)
ring dips
push-ups

185# Front box squats (5×5)
1. 12″ box
2. 16″ box
3. no box
4. 12″ box
5. 16 ” box

5 Round Superset:
5-ring dips (35#) / 5-pull-ups (70#)

I think10 or 11 rounds in 20 min of:
10-GHD Sit-ups
10-Back extensions
10-Wallball (20#, 10 ft)

(brain stopped working and camera shut off- I had 6 complete rounds at 11 min)

2 rounds-1 minute stations of:
pull-ups
jump rope
air squats
box jumps 20″
lunge with twist
JC Band bow and arrow
lateral shuffle
flutter kicks
KB swing 16kg
wallball 20#
45# thrusters
push-up with rotation
skin the cat
Russian twist
Plank
lateral squat
handstand hold
high pull 45#
V-ups
hip extension/sandbag shouldering