AM
Clean complex for max load, 8 min window
Squat clean x 1/Hang squat clean x 3
260 – went for 275, got the first hang squat clean and lost the 2nd one forward…..the clock forced me into the lift sooner than I wanted…one more minute on the clock I could’ve gotten one more, not sure about all 3
PM
For time (15 min CAP)
5 rounds of:
4 muscle-ups
13 shoulder-to-overheads, 135 lb.
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads, 185 lb
110 – in hindsight this is the one I should’ve taken more risks on. The muscle up without a doubt creates a little bit of intimidation in me, more so of volume and miss factor. This fear/feeling led me to break up the barbell more than I should’ve, I broke the 13’s up into 3 sets, in the first 3 rounds I stayed on top of the barbell didn’t walk away and kept my round splits tight. Goal was 90sec/round – but in that next round of muscle ups I could feel the triceps for lockout getting a little taxed, I didn’t panic on the muscle up but I started being more conservative on the rest breaks with the barbell. I did not need 3 breaks, I would’ve been fine otherwise, but was just too conservative. Transitions were pretty good across the board, consistently 6-7 seconds from bar to rings and rings to bar, just some of the intra workout things that played out. The 185 barbell felt a little easier than the 135 just from the number of reps, weight was a little tougher but wasn’t this huge huge difference maker. On the last round of muscle ups I knew time was running short and I went for 4 in a row, got 3 and missed the attempt at 4, there was about 17 seconds left, but had to walk a little to visually see what the remaining time was. I’m glad I went for that and would do it again, but would’ve had time for a 2/2 scenario if I would’ve came down quickly and right back up. 2/2 is how I approached the muscle ups in the whole workout.
Thursday update – biceps are pretty sore, neck is a little stiff but that’s pretty par for the course for me, neck hammock will loosen that right up, other than that body feels pretty good. In the qualifier scenario, I would be able to redo a workout as long as it was not upper body pulling intensive.