Wednesday, June 29, 2011

Rainy Day Muscle Ups

Workout of the Day

WOD 1 – in the morning…

10 rounds for completion:

5 kb snatches each arm (24 kg)

10 second L sit hold

WOD 2 – in the afternoon…

The Bear Complex

7 repetitions of:

Squat Clean to overhead + back squat to overhead

Complete 5 rounds adding load each set

Back extensions 10, 10, 10 (20#)

Rope pullups 10, 8, 6 (20#)

WOD 3 – in the evening…

For time:

800 meter run

30 muscle ups

800 meter run

Big Tuesday today. After Saturday and all the car push fun (pictured above), the last few days were easy off. So, I worked the skill component hard this morning, getting good practice at both kettlbell snatches and L sit holds. Honestly feel stronger every time I do the holds even though they make me want to piss myself by the end.

After watching the members at my gym go through the Bear yesterday, I was a little worried that this wasn’t going to go too well for me. I started with 95# on the bar and worked up 20# per set until I reached 155# on my fourth. After that went well I decided to jump to 185# for the last. It took me about 3 minutes to get my 7 reps, but I got em. This complex is valuable for a couple reasons… 1) You get a lot of squats in. 2) You spend a lot of time under tension. 3) It’s grip intensive. Each of these are reason enough in my book. Put them together and you’ve picked yourself a winner Bobby.

For the conditioning WOD today, I tackled a mainsite one from a few days back. 30 muscle ups sandwiched between 800 meter runs. Now, I don’t know why HQ is all over the 800s lately, but I love it. It’s a painful but fast distance… mostly about guts and breathing if you ask me. Pair that type of effort with something that is more about skill and patience (muscle ups) and it’s a recipe for a great WOD. This didn’t disappoint. And the fact that it was raining like it's December made things even better. I felt great throughout--both 800s took around 2:45 and the muscle ups just over 4 minutes. My total time was 9:42.

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