Monday, November 2, 2015

PM
T-spine / Shoulder Mobility - 15min
+
A

Muscle-up Progressions x3
-small/tight arch-hollow swings - 10 UB
-big/tight arch-hollow swings - 5 UB
-muscle-up transitions (no dip) - 1.1.1
-muscle-up (full reps) - 1.1.1

I really liked this. I went 9 for 9 on the muscle-ups with no misses and they felt pretty solid. Body positioning and turnover felt pretty damn good. 

B

Kipping CTB Progressions x3
-small/tight arch-hollow swings - 10 UB
-big/tight arch-hollow swings - 5 UB
-hip to bar kips - 3-4 UB
-CTB Pull-ups - 6.6 UB

Hips to bar were the hardest part. The C2B were unbroken but they were quite sloppy and disconnected. I could feel where I was disconnected, but I couldn't figure out how to fix it. 
+
C

Prone Grip Wtd. Pull-up - 5 x 3.3.3; rest 20sec + 2min (tough)

Result: BW / BW / BW / 15# / 15#

Decided to start at my body weight and work my way up this time. 15# is about all I had in me. This is really disappointing. I remember when I could use a 55# plate at South for a few reps. Granted, my strict pull-up at my body weight equals what I was able to pull then...so I guess I'm not really sure how to interpret that. 

D

Ring Dip - 5 x 3.3.3; rest 20sec + 2min (tough)

Result: 15# / 26# / 26# / 35# across

Well...it is what it is, I guess. 

E

False-Grip Passive Hang (bottom of pull-up/mu position) - accumulate 140 sec total in HOLLOW

False grip is a bitch. This make me remember why I don't use it on the muscle ups. It fucking rips my wrists. 

+
50-40-30-20-10
AD Cals
Seconds Back-to-wall HS Hold 

Result - 12:10

This wasn't as rough as I thought it would be. I didn't sprint this but it wasn't easy. I was easily outside of my comfort-zone, but within control. I think my HR got up to mid-170s. 

All handstands were UB with no shaking. 

+
T-spine / Shoulder Mobility - 15min    

Total Kcals: 3240

Macros: