Today’s focus was the muscle up. I will go on record as saying that some days I have it, and some days I don’t. Fortunately today was one of the days that I had it. Sort of… I don’t practice muscle ups nearly as often as I should. My hands are calloused from bar work and pull-ups, yet my wrists are soft and supple (like Michael Kelley’s abs). In addition, my lats are very sore from yesterday’s workout. I wasn’t looking forward to performing one, let alone thirty, muscle ups.
Perform 3 muscle ups every minute on the minute for 10 minutes
I completed 3, 3, 2, 3, and 2. The skin on my wrists began to tear so I switched to 3 jumping muscle ups for the remaining 5 rounds. I raised the rings after each round to make things at least a little more challenging. Not much else to say.
3 rounds for time:
25 ball slams (I used 25 lb)
I knew this was going to be rough, and it was. My only goal was to row all rounds of 500m in less than 2 minutes, and I achieved this goal (1:49, 1:51, and 1:52). I performed the first round of ball slams unbroken, the second set in reps of 10, 10, and 5, and the last set in reps of 10, 8, and 7. I completed the first two rounds of pushups in reps of 10, 10, and 5, and the last round in sets of 5 reps. Total time = 13:20.
Please don’t refer to a woman as a “chick”. I honestly do take offense.