I arrived at CFZ at 5:30 am. That’s not a typographical error. Meg and Zac once again awakened me just before 4 am. Bad kitties, bad!
I worked on mobility and strict press, as I thought there was no better way to warm up the shoulders and arms then pressing. Am I right? Yes, I am.
3 x 65, 75, 95, 115, 120, & 125 (87% of bodyweight, bitches.)
Today’s skill-building can’t really be considered a met-con, even though the workout was timed – and I established a very good sweat.
30 muscle ups for time
I set up the rings hanging from the pull-up rig, warmed up with 2 muscles ups, and set the clock. (As an aside, I’m pleased that I can consistently do a muscle up on the first attempt. No more flailing about until I get it right. Form, consistency, and then intensity. Intensity, you shall be mine!)
As I’ve never completed a workout like this before, I didn’t have any set goals regarding time and/or string of unbroken muscles ups. I have been only able to complete 5 unbroken muscles up in the past, and was (dare I say) delighted when I completed 8 unbroken muscles (a PR!) at the start. I made sure that I dropped from the rings before reaching muscle fatigue. Well, at least for a while…
I completed the remaining muscle ups in reps of 4, 4, 3, 3, 2, 2, 2, 1, and 1; thus 10 rounds. I had a failed attempt at the end of rounds 7, 8, and 9. I completed 30 muscle ups in 7:27.
Michael Kelley finally arrived at CFZ looking sleepy-eyed and tired. Poor baby. He was kind enough to record me completing yet more muscle ups, first 7 unbroken with not perfect form, i.e., elbows slightly bent and arms internally rotated, and this round of 3 unbroken (and 1 very funny attempt) with much better form, e.g., arms fully extended and externally rotated. Thank you for recording, Michael Kelley. Next time, make sure you position yourself and the camera in such a way that your HUGE ass doesn’t cast a shadow.
Uhm, that’s a total of 42 muscle ups.