Super Cindy

Workout of the Day

WOD 1 – in the afternoon…

Strength

Deadlift 3, 3, 3, 3, 3

Push Press 3, 3, 3, 3, 3

Assistance

2 sets of 15 push press to max muscle ups

3 sets of 10 Barbell Good Mornings

WOD 2 – in the evening…

Super Cindy

20 minute AMRAP

5 muscle ups

10 burpees

15 pistols

Laid it out today ladies and gents. Wednesdays are definitely working themselves into the crux of my training week. I hit 440# on the deads and 220# on the push presses, both personal bests for those repetition ranges. Then, in a bit of Open experimentation, I attempted a couple sets of muscle ups after pre-fatiguing the shoulders with 155# push presses, managing 6 unbroken each time. With wood rings and some good stick I’m starting to feel like I can kip for my life and get up at least one rep no matter how tired I am. Might be something those of you out there with muscle ups in the bag might want to give a try…could come in handy someday.

For the evening session I tackled a new take on an old favorite. Where Cindy requires 5 pullups, 10 pushups, and 15 squats for 20 minutes, this version requires 5 muscle ups, 10 burpees, and 15 pistols instead. The inspiration behind this was twofold: first, pistols have never been my strongest movement so I’m always looking for a good reason to program them. Second, I’ve never liked Cindy. Why not spice it up a bit? Turns out pistols still aren’t my best move, but I’ve managed to get them down to a workable proficiency. The muscle ups I did unbroken through the 6^th round, after which I did 4 + 1 and 3 + 2 the rest of the way. Having done a few earlier in the day gave me the confidence to keep stringing them together later on in the WOD I think.

I’d love to see some of you gymnastic beasts out there give this a shot and knock out 12- 15 rounds. Please let me know if anybody tries it. Heading back to the river for an ice bath the old fashioned way tomorrow…