Muscle it up...

Warm up Row 2000m and walk to the park and warm up with pull ups on the ring. Focus on the correct pull that is needed for the muscle up.

Workout - 30 muscleups for time.

Modification - jump pull with transition into a ring dip.


Okay, after reviewing the video I see that I need a lot of work. In this workout I was jumping way too high to mimic a muscle up. In a true muscle up I would be catching the dip way lower than I am in the video. Well, I guess you have to start somewhere. During the workout out I felt like I was doing plenty of work. Now I know that I need a deeper dip if I ever want to get a real muscle up.

Strength Day

Warm up - Run to the end of the logging road and back up.

Back Squat
45/5, 65/3, 95/3, 135/5, 135/5, 135/5

Pull Ups
5, 4, 5(this set was chinup way)

Kettlebell Fun

After a hell of a day at work all I wanted to do was lay down and not think about anything.

Finally, I mustarded up the motivation to workout but just could not push too hard. It felt like a LSD day (Long Slow Distance) and I plodded through the workout.

WOD:
10 - 16kg kettlebell clean and jerks (Right and Left)
10 - 16kg Kettlebell Snatches (R and L)
10 - 16kg Kettlebell 2 handed swings

2 Rounds for time

9:33 was my time

Endurance Workout

Row 5k

22:43

Just rowed. I was not trying to break any records. :)

Partner Run/Row

Today I finally got to do a workout that have wanted to do for a while now.

We warmed up with
3 sets of 10 Double Unders
L-sits (while the other was double undering)

5 sets of 2 Ring dips

WOD
Person A - Runs 400m while
Person B - Rows for distance
then
Person B - Runs for 400m while
Person A - Rows for distance

Do this rotation 4 times. The person who rows the furthest "wins."
It was a neck to neck race the whole time. In the end I rowed 1725m and my friend rowed 1685m. Wow that was tight. What a great little workout. My legs were lead after rowing each time.

Endurance + Max Effort Day

AM Workout

Jog to Cornwall Park
Run up the steep hill as fast as I can 4 times
Jog home


PM Workout

Warm up with 1km Row

Deadlifts (lbs/reps)
135/5, 155/5, 175/3, 200/4
Thoughts: Well 200 is my 1 rep PR. So if I can pull it 4 times my 1 rep PR is way above that. I can't wait to test it out.
Form: it could be better. Some rounding of the back occured but all it good. It is getting easier each week.

Press (lbs/reps)
45/5, 65/3, 85/3, 90/1, 85/3
Thoughts: I feel like I have regressed on this. I guess that is what happens when you do other things instead of pressing. If you don't use it you lose it.

Deck to Sky

Warm Up
2000M Row
5 sets of 3 bar dips

WOD
12-9-6

20# Dumbbell Burpee-Squat Clean-Thruster
Kipping Pullups

Time 7:46

Last time I did this workout (May) I suffered like a dog for more than 12 minutes. This time I rocked the workout. I contribute that to all the strength training I have been doing on my poor legs.

Cheers.