5 rounds of
6 sets, increasing weight per set
Then EMOM for 5 minutes
Then for time opposite ladders of (‘Twenty One’ Benchmark WOD)
Results: Bench Press 135-155-165-170-175-185lbs (new 5RM). Way underestimated the time for the metcon… I guess if I’d have thought about it it comes to 200 reps of each! Metcon 21:51.
Still focused on getting a strict bar muscle up so before going on a hike today thought I would throw in some extra pullup work.
Accumulate 2 minutes of breaking as needed or after you lose balance…
Then 5 rounds of
Then 5 rounds of
For this, do an L-Sit Pullup, at the bottom of the rep do the flutter kicks, another pullup, etc.
Then EMOM for 5 minutes
Results: Frog Stands – quite happy I was able to get in 4 x 20 seconds unbroken over the 2 minutes and had to only stop due to fatigue, not from losing balance. Chest to Bar Pullups – Was hitting the top half of my Pecs so not bad, focus on pulling elbows back at the top. Otherwise the rest was uneventful.
Based on the Building Pullup Strength instagram post from Learn Calithetics, do the following, resting as needed
Then 3 rounds of (total of 9 sets), rest as needed between rounds…
Results: I broke pullups into sets of 5, resting 60 to 90 seconds between each. Towards the end I even split the sets of 5 into 2s and 1s with minimal rest between the small sets. Took around 30 minutes for all 100 pullups. Pure volume.
3 sets of
Then 3 sets of
Then 3 sets of
Results: Just a quick workout to continue building strength in pullups.
With bottom of rings waist high, 3 rounds of
See this video for how the transitions should work… Muscle Up Drills
With bottom of rings shoulder high, 5 rounds of
Then EMOM for 10 minutes, a theboxprogramming complex
Results: For the ring pullups I started with my feet on the ground in front of me to maintain the hollow position. For the last part it took some rounds to get into the rhythm, but was able to complete all 10 rounds.