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. 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


  2. فني صحي
    نقل عفش الكويت شركة نقل عفش بالكويت
    فني صحي الكويت فنى صحى بالكويت
    شركة تسليك مجارى الكويت تنكر سحب مجاري الكويت
    سباك الكويت سباك صحي بالكويت

    شركة تنظيف الكويت افضل شركة تنظيف الكويت
    شركة غسيل سجاد الكويت شركة غسيل سجاد الكويت
    شركة تنظيف الجهراء شركة تنظيف منازل بالجهراء