Thursday, June 21, 2012

Submersion Burpee to Muscle Up


Workout of the Day
WOD 1 – in the morning…
Hang Snatch 2, 2, 2, 2, 2
Back Squat 5, 5, 5, 5
Bent Row 5, 5, 5, 5
WOD 2 – in the afternoon…
3 rounds for completion:
20 foot lateral rope climb
5 submersion burpee muscle ups
WOD 3 – in the evening…
7 minute AMRAP:
50 double unders
10 toes to bar
Got a little excited to train yesterday and might have gone a bit overboard, but it was fun all the same.  The highlight of the day was definitely the afternoon workout down by the river.  Clint and I tied a long climbing rope between 2 piers on the Sunrise walking bridge and did some suspended commando climbs across the span.  Then we hung some rings above the shallow edge of the river and did submersion burpees into muscle ups.  This was a cool twist on 2 very normal movements.  The burpee became more like a water boarding exercise, and the muscle ups were nearly impossible because of the slippery grip.  And when I say slippery I mean full on socks on tile slippery.  I had to jump, set a false grip with my hands in front of my face and do the kip from that position.  Any sort of arm straightening was not happening.  While this makes these muscle ups less than competition standards as they are written now, they were extremely “real world.”  If you’re looking for a new challenge for an old hat, this is it. 
We got some video footage of this fiasco that I will try to get up later this week.  Today was a big time rest day, complete with an ice bath upstream in the American River.  Might need another one tonight.

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