I had been waiting for this day for several days. It was like Christmas in September. What would be that much fun. To drive to Pirkkola and practice on bar muscle-ups! How little can make a crossfitter happy about =) I took a trip there right after work, did a quick skills workout, then went home to pick up my baby, and headed to the gym for another quick session.
Skills.
- Bar muscle-ups, 25 reps (PR 10, 5, 5, 5 reps)
Pirkkola is the place to be for this skill practice. It's my favorite outdoor training place. You can practically do anything you want out there. We've hit couple of HC Triplets there too with Toni. This pull-up bar is perfect for my purposes. There are plenty of room both sides of the bar and I can utilize a big kip. At the gym it would be more like a strict muscle-up if I had the skills for that.
I took a short warm-up for my shoulders, then couple of strict chest-to-bar pull-ups and toes-to-bar before jumping on the bar and started ripping it. I've done something like 5 reps at max before this day. One time I've been able to do 9 reps in a row with every rep being ugly, landing over the bar with a twist, right side first. Since Pauliina started coaching my muscle-ups I've jumped to next level and currently those mu's look like they should. The movement is evenly balanced and I'm able to use my hips better than before.
The first reps felt so good that I decided to go after a new record. PR was ahead of me. Finally got 10 reps and was happy at that point. I didn't max out totally, there might have been some room still. Took a break and repeated for 5 reps. Actually I took 3 x 5 reps with rest between sets. This totaled 25 reps which is more than I've ever done in one training day. Plus all of these - I mean every single one - were good reps today! That was more than I was ever hoping to complete. I'm super stoked on this!
PR
Strength.
- Close grip bench press, 5x60, 70kg, 3x80, 82.5, 85, 87.5kg, 5x80kg
- Ring dips 10xbw, 10x10kg, 7x15kg
Couple of hours later I found myself hanging out at the gym indoors doing bench and dips. This was a quick session because of schedule issues. We spent about half an hour at the gym with Pauliina. A lot shorter warm-up than normal was compulsory but I got ready enough for bench. It's been weeks / months since last bench session. Took 'em this time with close grip. The point being giving more pressure on arms / triceps, and thus focusing on translating the benefits to olympic lifts.
Same focus was on weighted ring dips. There's would be a point getting my arms stronger, that would definitely make my overhead strength more legit. I got inspired by Austin Malleolo, Games level athlete who talked about this just currently. Don't worry, I'm not gonna start meatheading frequently but there might be a point in that. Dips are something I have increased gradually to my training but bench is a rarity.
Recap
This training day was all about bar muscle-ups. I've been waiting eagerly to find a good place to knock a bunch of them and hoping my form has stayed good. Luckily the trend continues. And, I'd like to see this develop also technique on ring muscle-ups too! Should be able to go for multiple reps on rings too.
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