First Rings Muscle-Up!


Power Snatch – work to a heavy 3:
warm-up, 3×40, 3×50, 3×55, 3×60, 3×62.5

Concentrated on technique. I decided to stop after the 3rd on 62.5 was a squat snatch. Should’ve probably done at least to 2 more sets.

1a) 4X10 Back Squats (timed sets) – work to a close to maximal set of 10 (based off last week’s sets) and note time for each set, rest 90 sec.
1b) 3×10 Handstand push-ups, rest 90 sec

Worked up to 100kg for the back squats. It wasn’t easy. The times were:
70kg – 40sec
80kg – 35sec
90kg – 33sec
100kg – 42sec

Ring Muscle-ups work:
4 purple band, 3 purple, 3 black, 2 red+orange, 2 red, 1 on the rings

Very excited about finally getting it after 1 month of drills.

21-15-9 for time of:

400m run
Overhead squat @ 40kg
Chest-to-bar pull-ups

It wasn’t programmed to be chest-to-bar, but I’m doing all pull-ups chest-to-bar now as that’s how they’re on the games. This one was rough for me, especially the running. Finished in 15:59.

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