Saturday, October 5, 2013

8th & I

3 rounds, not for time, of:

40 double-unders
3 muscle-ups
10 T2B

6 x 2-position clean (2 inches above knee; 2 inches below the knee; one-second pause) (rest 2 minutes)

155, 165, 175, 175, 175, 175

5 rounds of:

6 strict chin-ups
Rest 90 seconds
12 GHD sit-ups
Rest 90 seconds

Notes:  Felt decent today after yesterday's intense effort.  Didn't have my "A" muscle-ups today.  Wasn't getting the "pop" that I discussed on Tuesday.  Combining T2B with them certainly didn't help any, but this is a good way to train sometimes.  I usually do my hang work from the mid-thigh; however, I tried some lower positions today and they were quite difficult, particularly with the one-second pause.  Need to do a better job of hinging at the waist and getting my shoulders out over the bar.  I have a tendency to just sit back with an upright torso.  Getting the shoulders out over the bar more will help to better recruit the posterior chain.  The video makes my reps looks easy, but I promise that the low-hang clean was very difficult.  Had a Marine help me drag the GHD out of the storage room.  The pads are a little beat up, but I actually found it to be good for sit-ups today.  I plan to start incorporating more of these to help strengthen my core.  Like with muscle-ups, there as magical "pop" that happens if you time the GHD sit-up correctly.  The most important thing is to fire the quads.  Most people make the mistake of only doing a conventional sit-up.  However, the firing of the quad only gets you about 70% of the way there.  If you also get aggressive hip flexion and "look for your toes," then you get massive catapulting action.  You can tell if someone's doing it correctly because the speed is night-and-day.  Also, the GHD makes a certain spring-like noise if you do it correctly -- it's pretty cool.