Saturday, August 31, 2013

8th & I

12 muscle-ups (1 attempt every 30 seconds for 6 minutes)

Cleans 8 x 1 + 1 @ 90%+ (rest 2 minutes)

195, 195, 195, 195, 205, 205, 205, 205 (rest 2 minutes)

Weighted chin-ups 5-5-3-3-2-2-2

BW-20-30-30-35-35-35

Notes:  Very exciting development today.  I did non-false-grip muscle-ups for the first time!  It actually happened by accident.  I was trying to maintain a false-grip; however, it was so hot outside that the grip kept slipping a bit.  Much to my surprise, I was able to do the muscle-ups anyway.  Then, each rep, I started moving the rings up my hands until I was basically gripping them the way I would grip a bar for pull-ups (pinky ring knuckle over the bar; wrist bowed).  My muscle-ups felt great this way and I was able to do a much better kip.  I even threw in a bonus round just to see if I could string together a double, and I did so just fine.  I'm very excited to play around with this in the near future as I think it will allow me to string together much bigger chunks of muscle-ups in the Open.  A lot of heavy clean volume today.  The numbers keep creeping up for me.  Multiple reps at 205 was not possible for me not long ago.  First time doing weighted bar-work in a while.  I'm not very strong when it comes to weighted chin-ups, but I did notice that certain muscles in my arms and back really activated when I did these reps.  Perhaps some weighted chin-ups/pull-ups will help me increase my unweighted volume.  Off to the park with Mary Catherine to practice some volleyball skills.