Monday, November 16, 2015

PM

T-spine Protocol x2 rounds

+

A

STRICT Muscle-up Progressions - 10min (slow-controlled low-rings transitions -> band assisted strict MU's -> Box Assisted MU negatives)

 

These were tough. Especially using the false-grip. I'm not sure if it's because of my relationship with gravity, but my wrists take a beating with it. I'm not sure if I did the band-assisted MU correctly because they felt really, really sketchy...also I wasn't able to find the right combination of bands to complete 1 successful rep. Oh well. The transition is harder, in my opinion, when it's strict.

 

B

Kipping CTB Progressions - 10min (swinging / kipping into 3 x 10 UB)

 

Felt pretty sloppy. I'm wasn't too excited with my timing on these. Just felt really disconnected.

 

C.

Rings Neutral Grip Wtd. Pull-up - 4 x 3.3.3; rest 20sec + 2min (tough)

 

Result: bodyweight across

 

I've never performed neutral-grip pull-ups before and I've discovered that they're a whole new animal. These were far more difficult than that of prone and supine, therefore bodyweight provided a large amount of difficulty.

 

D

Ring Dip - 4 x 3.3.3; rest 20sec + 2min (tough)

 

Result: BW / 10# vest / 20# vest / 20# vest + 5# plate

 

Decided to slowly duild rather than jump into it. These actually felt okay. A lot better that previous trials.

 

E

False-Grip Passive Hang (bottom of pull-up/mu position) - accumulate 120 sec total in HOLLOW

 

Result - 12 sets of 10s

 

This was MAXIMAL effort, as well. My wrists are ripped up, man. False-grip really fucks me up.

 

+

10 Burpees

20 Air Squats

40 Double-unders

60sec AD @ EN1

x5 Rounds

 

Result - 2:50ish per round / 13:56 total time

 

Dubs were all UB which was exciting. Maintained burpees 1 every 4 seconds and just kind of went fluid with the squats. 

 

+

Every-day Core Work

 

Prone - 3:00 / 3:03 / 3:05

Right - 2:01 / 1:55 / 2:06

Left - 1:46 / 1:50 / 1:52 

 

T-spine Protocol x2 rounds