July 29, 2015

I got to face off with this program, which was the last one I did before I got sick. I felt great about my work today. I'm still slow on my MU turnovers / kip. Need to get more aggressive!

WARMUP: Ido Portal Scap Routine (10 Reps each mvt/ 4 sets) + 10 M each: Duck Walk, Lizard, Inch worm, Bear Crawl, Horse Walk, Swinging HSPU

Light Snatch Pull Unders x 3 Reps (#35, 55, 75, 75)

A. Seated Z-Press; 3-4 reps x 6 sets; rest 2min 

• I thought I could do these heavier, but they felt heavy. So.
• Set 1: 4 x #75
• Set 2: 3 x #85
• Set 3: 4 x #85
• Set 4: 4 x #85
• Set 5: 3 x #90
• Set 6: 3 x #90

B. Muscle-Up; 4 UB reps x 4 sets; rest as needed

• THIS WAS MY FIRST TIME EVER DOING UB SETS OF 4
• Set 1: https://youtu.be/VuuAoZoPS_o
• Set 2: https://youtu.be/2TU5CeWK804
• Set 3: https://youtu.be/gbDri4Eu_XE
• Set 4: https://youtu.be/aCvzmn-4V4I

C. Strict TTB - accumulate 15 reps NOT for time (control up and down so there is NO swing...think elite gymnastics)

• DONE. So I played around here. I did some with knees up then toes to bar. But that doesn't engage my lower abs which are really needed. So then I did toes pointed, straight legs as far up as possible, then pushed for extra inch up to engage lower abs, then lower under controls. Then I had Tom assist me - straight legs, toes pointed - he guided my legs up to bar (almost) and under control all way down so I could feel entire range of motion. This was the most difficult of all options attempted. Will try to get assist next time too.

D. Strict Bar-Hanging Alt. Single-leg Pikes - accumulate 15 reps ea leg NOT for time 

• DONE. My kicks don't go very high.

+
4 Rounds NOT for time
25sec Ring Dip Stretch (hold bottom of ring dip for 20sec, go as low as possible in ROM)
6x Assisted Jumping Muscle-up Negatives
4x False Grip Strict Pull-ups @22x2 tempo

1x Muscle-up 

• DONE. All sets, all reps
• Bottom of dips held in 5 secs at a time
• Assisted negative MU done with boxes - still having a hard time with transition
• False Grip Neg Pull Ups - OMG. I tried to keep a TRUE FALSE GRIP and not only did I shave my wrists off, I couldn't do more than 2 UB. This was REALLY hard doing it properly - I think before I let my grip slip out so I was in palm, not on wrist. Huge difference.
• Hit all 4 MU at end of each set.
• VIDEO FROM SET 4: https://youtu.be/y5gESa9nFkE
• Just to show average pace. I was dead tired by this one

Cool Down: Did 4 x 400 M RUN (@ 2:00 Pace) - kept breathing under control and really focused on mid foot strike, heel pull, and stride. Felt good.