Today I wanted to test out couple of muscle-ups just to see if the previous mu training session was a fluke or success. Then lots of different type of cleans, either as complex or as emom workout. Then I took some tng clean and jerks combined with c2b's, and finally handstand training. Cleans got heavy but other than that the day was a lighter one.
- Muscle-ups (PR 5 reps)
For me this was no surprise. It was the end result of working towards this goal. This thing took another step further when I bought Rogue rings. Since then, I've had the possibility to practice muscle-ups. Okay, we had the same rings at the old gym but there was an issue. The roof was too low in that place which means that my form was not able to be as it should be. When bringing the rings outdoors to a tree branch I was able to hang the rings high enough which means I had to jump on to the rings.
This new place is gonna seal the deal. I'm gonna keep having muscle-ups in my training sessions frequently. Plus, here it's also possible to do bar muscle-ups which is 100% going to have a positive side effect on ring mu's too. On this particular record breaking set the ring straps got stuck around my left foot, and I had to stop the momentum for a while to get the strap loose. After the 4th rep the "natural grip" got ripped off my hands which made the last rep a little challenging. I'll take this for now!
PR, 5 reps
- Every minute on the minute
- 1 clean + 1 front squat (40, 50, 60, 70, 80, 90, 95, 100, 105, 110kg)
- Then, 5 x 1 clean +1 front squat @ 100kg
This was a fun little complex. Emom workouts are the best. I really like that timer putting some pressure on recovery. Had no issues with these cleans this time. My hands were a bit wider this time too even though it was only cleans, not jerk. This might be a good call because I was able to bring the barbell higher before bouncing it up from the hips. Felt good.
After having done this for 10 minutes this part of the workout was over. After looking at couple of the reps on video I wanted to get more reps done. Decided to make 5 quick sets of the same sequence, clean + squat combo @ 100kg. Enjoyed every single rep of these.
- 3 rounds of:
- 1 minute of squat clean singles @ 90kg
- 2 minute break
- Result, 6 reps per minute
- Clean and jerks (40-60kg)
- Chest-to-bar pull-ups
Instead I just did clean and jerk sets to work on efficient mechanics. Good break between c&j's and pull-ups. C2b's were sets of 10's. Nothing super heavy.