My legs are destroyed after Sunday's kettlebell work added with yesterday's lower body workouts. Today's focus was on metabolic conditioning with the help of burpees and double unders. Upper body / triceps were also in real test because of the ring dips. Did some Prasara Yoga and stretching for mobility.
Ring muscle-ups. Tried to get that first muscle-up on the rings today. Actually I tested a new thing. I tied a rubber band around my legs to prevent my legs to wonder around. This proved to be a good point and my attempts were way more solid and balanced than before. To how I see it, the swing and pull parts are okay, good enough and I'm able to pull myself high enough to complete a rep. However, my legs do not perform the correct motion in the end of the movement, the kick backwards. They tend to stay in front of my body so I can't turn myself over the rings. This was a good notification of my own performance. Definitely eases the progression as I understand the deficits in my technique. Gonna make it some day!
Metcon. Time 15.27
- 40 burpees, then:
- 4 rounds of
- 15 ring dips
- 50 double unders, then:
- 40 burpees to finish it
Note to self: no more burpees and dips in a same workout! How did I forget this combo, just combined them a bit over a month ago. Starting with 40 burpees to get gassed early in the workout. Then 4 rounds of ring dips and double unders. After 4 rounds of these 2 movements, finish the workout with another set of 40 burpees. Total of 80 burpees, 60 ring dips and 200 double unders. Those were good heavy-breather movements.
And why is the combination of burpees and dips a bad ass? Because the triceps will tire. Dips and triceps in general, I consider them not my strength so this was a good workout to practice them. I'll fix this issue so I don't have to talk about it anymore. Anyway, my dips were the bottleneck in this workout. And the last set of burpees was tough on my arms, the strength was simply gone in the dips.
In the double unders, I was good. Not a single miss during the workout, even though my hands, triceps and shoulders were tired and breathing was heavy. I split them intentionally in sets of 30+20 each round. I'm very happy I didn't have to put any time there in vain. DU's rolled well.
After having finished the workout I figured this workout worked perfectly for its purpose. Get the heart pumping strong and keep on continuing the movement. Ring dips slowed my down but still I didn't take too long breaks there either. Pace was slowing down towards the end but still I call this a solid performance.
Took a few sets of head standing before moving on to mobility. I did something remotely like these Prasara Yoga movements. I really like the way this guy moves. I'm going to give it a shot and try these moves out in the future, either as warm-up or as afterwork.
- Deadlift 3-3-3-3 (120, 130, 130, 130kg)
- Emom for 12min: 5 hang power snatch (40kg)