March 10, 2016

Daily score: 9

Workout:

A. Split jerk; build to a tough single

 163, 10# PR

B. Weighted negative ring thing muscle ups; 5 slow controlled reps x5;
rest 90 sec

5 x 5 at 62#

C. Jumping muscle ups; accumulate 12 reps

12, no successful dips

+
30 seconds max reps burpees
30 seconds rest
x10

10 burpees x 4 sets, 9 x last 6 sets

+
D1. Hollow body holds; 20 seconds x3; rest 1 min

20 x 3

D2. Side plank; 20 seconds x3/side; rest 1 min

20 x3/side

D3. Stability ball stir the pots; 10 slow controlled reps per
direction x3; rest 1 min

10/direction x 3 

163

 168

 

Clearly it was a good day for me with the split jerk.  I was feeling pumped and aggressive and shoulders feel so healthy.  I didn't fail or come close to failing any reps until I tried for 168.  I didn't try that more than once because I felt like I would be going way past 'tough single'.  Eccentric mu's were fine but still pretty uncomfy with that much squeeze around the waist.  I think any more weight would be ridiculous.  Jumping mu's were sad because I couldn't get out of the dip!  Soooo glad I figured this out now rather than on my first time getting into the bottom of the mu and hating myself for not being able to push out.  I included three videos to illustrate my struggle.  It is weird because I went over to a lower set of rings and am able to do strict ring dips when going down first then up.  I just couldn't go from down up in the jumping mu.  I was trying really hard too...saw stars a few times.  Burpees were fun.  I was happy to squeeze 10 in as many times as I did.  The D series was challenging as by then I was tired.  Thanks!