PM: Skills, ring muscle-ups. Metcon, 20min amrap of: 5 bench (bw), 10 pistols, 20 cal row, 30 du's. Result, 360 reps.
Had to wake up too early in the morning to get my daily doze of crossfit done. Well, okay I woke up at 8.00 and hit the gym at 9.00 but on a holiday it's too early =) My body wasn't fully prepared for strength work at that time as I've used to train in the afternoon normally. Got couple of metcons done during the day, and worked on my skills on muscle-ups. Right after morning session I drove to Klaukkala to play handyman with Kari. We built a fence to fill an empty space on the wall. Felt awesome to finish it as I don't have a huge confidence in building stuff. So that was my "third" session of the day I suppose.
- Back squat triples (110, 120, 125, 125kg)
Recap of squats
Metcon. Time, 4.20
- 5-4-3-2-1 of:
- Bar muscle-ups
- Front squat, 90kg, from rack
My hands are ripped in 3 different parts so I had to tape 'em up a lot, and used natural grips too in order to prevent more tears. This was also the reason I bitched out and took the barbell from rack instead of cleaning it from the floor. Good decision this time.
|Starting the project|
Went unbroken on both movements. I may have been a little too conservative on this one. Because I haven't done much muscle-ups in metcons it is still difficult to know how my body takes them. I could have kept shorter breaks before jumping on the pull-up bar or front racking the 90kg bar.
What I'm really proud of, is how my muscle-ups looked like. It was very balanced and strong hips were in play too. Very happy about this one! My breathing was well under control throughout the workout which means to say pace could have been a bit faster.
I believe I posted the first part of this earlier. Here's second and third too.
Metcon. Result, 84 reps (4 rounds + 3 box)
- 5min amrap of:
- 3 power snatch, 50kg
- 6 handstand push-ups
- 9 box
Snatch, hspu, box
- Ring muscle-ups
Anyway I jumped on the rings and took my first attempt. I was very surprised to fly over the rings. Took couple more singles and they were all as easy as they can be. I was amazed. What the heck has happened. Is the work really paying off? There was a small issue with these rings. The lock was so close to the rings and it was not adjustable that it scratched my triceps a lot. Hurt like hell. I still took the easiest triple in the end. Felt like I could have continued forever.
Metcon. Result, 360 reps (5 rounds + 20 cal row)
- 20min amrap of:
- 5 bench press, bodyweight (80kg)
- 10 pistol squats
- 20 calory row
- 30 double unders
Pistol squats were alternating leg after each repetition. Doing these in Nanos is always a bit more challenging but they went actually very well today. Got a good rhythm in every set and was able to do them unbroken without any breaks in between.
Rowing was mentally tough at times. It was only 20 calories which equalled 260 meters quite precisely each round. I changed the damper setting between 8 and 10, didn't see big differences. Maybe those calories came quicker with 10.
There were lots of space which is important in order to get a good confidence on double unders. I had one trip in one set at 26 reps. Other than that, all sets were good. It also felt like my body was pretty tight. Good long workout indeed!