March 5, 2018

Daily score: 8

Workout:

A. Strict press; 3x3; rest 2 min

85, 90, 95

B. Weighted supinated grip pull up @21x1; 2-3x3; rest 2 min

15x3, 20x3, 25x3

C. Negative muscle ups; accumulate 8 slow controlled reps with as
little assistance as possible and weighted vest (very low external
loading, maybe 5-10 extra pounds)

 3 kipping muscle ups!
8 negatives with 5#'s

D. Russian dips; accumulate 10 reps (film attempts)

10

E. CTB and butterfly tech work 10-15 min

Done

F. HS walk/strict/kipping hspu tech work 10-15 min

Done

G1. Face down shoulder swimmers; 3 slow controlled reps x3; rest 1 min
G2. HAnging L to straddle; 3 slow controlled reps x3; rest 30 sec
G3. Side body arch hold; 20 seconds x3; rest 30 sec
G4. Stability ball stir the pots; 3 slow controlled reps in both
directions x3; rest 30 sec
G5. Arch body hold; 30 seconsd x3; rest 30 sec

Done x 3

+
mobility work 20-30 min


Done

Strict press felt strong today.  I thought I'd only get 2 pull ups with 25 but 3 was no problem.  I was setting up the rings for the negatives and just had this thought and feeling that I could do a muscle up and figured I might as well try once and video just in case.  And I'll be damned...it just happened so easy!  I did the second one about 30 seconds after, and then the third a minute or so after that.  The third one felt even smoother.  I think I thought they would just always feel so hard having been such a struggle to figure out.  Maybe 'easy' is going too far, but there are far more difficult things we do I think.  And yet this has been this big 'unattainable thing' for so long!  Super excited!  And super nervous I won't be able to do it again for some weird reason.  Anyhow, I stopped the madness at 3 and the workout went on.  Negatives with 5#'s went well.  Russian dips were way better this week, did them all without pushing off with my feet at all.   Not a great butterfly day, CTB went well.  HS walks were short but more consistent.  Nothing else too exciting to note...especially in comparison to the big excitement of the muscle up.  The swimmer exercise was cool.  Thanks!