Friday, December 30, 2011

Weight Vest Muscle Ups

Workout of the Day

WOD 1 – in the morning…

3 position isometric handstand holds on parralettes

WOD 2 – in the afternoon…

Every minute on the minute Deadlifts @ 70% 1RM. Use a decending ladder rep scheme from 10 to 1.

Weighted chin up 8, 8, 8 Barbell good morning 8, 8, 8

Single arm pulley extensions

WOD 3 – in the evening…

3 minute time cap with 22# vest:

5 muscle ups 250 meter row AMRAP double unders

Rest 3 minutes and repeat for 3 rounds

Body felt extremely productive today, and now extremely exhausted. I tried a new emotm sequence for deadlifts, cascading the reps by one per round. I wasn’t able to go unbroken the entire time, but overall felt pretty strong @ 335#. The evening conditioning WOD was a great aerobic tester with the awkwardness of the vest to spice things up. Doing double unders with that thing banging around was a new experience. I managed 126 reps the first round, 115 the second, and only 75 the third. This was due mostly to fatigue on the muscle ups. After going unbroken the first round, I fell after 4 on the second round, and after 2 on the third. Turns out it takes a little more power to pull my bodyweight plus 22#. Big ups to the big men out there doing shit on the rings. No joke.

1 comment:

  1. Ha, if I threw a vest on it'd be like a morbidly obese man attempting muscle ups!

    Nice work man. Hope you're doing well. Let's catch up, p[hone, email, let me know!

    Josh Courage