Reminder: no 5:30PM class today.
Skill Work:
Muscle Up
Spend the first 10-15 minutes working on Muscle Ups, or the components of a muscle up
WOD
Complete,
- 20 Calorie Row
- 20 Goblet Squat (M-35 W-25)
- 20 DB Push Press/Jerk (M-35 W-25)
- 20 Weighted Step-ups (M-35 W-25 in each hand M-20 in box W-16 in box)*
At the top of each minute you must stop what you are doing and complete 3 Burpees before continuing
*Weighted Step ups-R=1 L=2
-15 min cutoff
7:45 (20# DB)
6:46 (25# KB)
Good luck everyone competing this weekend, wish I could be there!
6:22 (10#db)
5:46, Rx, definitely made some muscle progress, but not there yet. hope to have another mu skill day soon!
6:42 (20# KB)
4:41 Rx
6:55 (20#, 20″)
enjoyed muscle up practice today 🙂
6:40@RX + 3 penalty Burpees 🙁
I’m posting for Paul because I don’t think he often posts. He walked in asking what exactly a muscle-up was, and in class he managed to get not only a kipping muscle-up, not only a strict muscle-up, but also an L-muscle-up!
Fantastic job on the rings and on the WOD today noon class! See you guys at SuperFit.
Today’s lifting:
Clean & Jerk up to 80 kg x 3
Back Squat up to 100 kg x 4 (high bar, full ROM)
Nice work Paul, and you too Chris!
I did one at the airport gym in Teterboro, NJ today while waiting for my next flight back to Dulles:
12-9-6-3
Dumbbell Reverse Lunges 50#
Weighted Pull ups, deadhang 30#
Dumbbell Thrusters 50#
50 Double Unders
10:04
Got a bit of a Fran cough for a while, that was fun!
See you all tomorrow morning, I’m getting home tomorrow morning in time for Alex’s first heat to cheer her on to awesomeness!
Haha, thanks Chris, I was actually going to post for the first time. The L muscle up was kinda overbent of course. I guess a good way to work on it is to do L dips trying to keep the body really straight all the time.
No muscle up attempts, don’t want to come down hard on the ankle yet.
WOD: 3:43 or 3:47 Rx
3:50 rx
muscle up progressions and jumping muscle up practice after the wod
4:41 rx
7:40 w/18″ box
Pretty happy to do 35#, but annoyed with my step ups…
3:57 rx
6:32 (20″, 20″)
Sat at UVA Rec
BS 3×5: 145# (felt good)
SP 3×5: 75# (failed 5th rep second set, got all of 3rd set)
DL 1×5: 205# (backed down the weight due to grip slip/no chalk. still had to regrip once)
3:36 rx
5:25 rx
5:24 rx