This time I took some easy skills which turned out to be not so easy after all. Good one. Then heavier squat cleans to get some more strength and explosiveness in this body, focusing on speed and powerful hip extension. Last piece was also skill based work, consisting of muscle-ups (this time on a pull-up bar) and light overhead squats.
- Every minute on the minute x 10 min
- Odd minutes, 10 handstand push-ups
- Even minutes, 15 toes-to-bar
T2b's were a bit tougher. Maybe last 2 sets of these were a bit challenging but there was still no doubt I would finish then unbroken too. It brought pressure on my core and grip and I felt my forearms were tingling for a while after this workout.
- Every minute on the minute x 9 minutes
- Squat cleans
- 1-3min: 3 x 85kg
- 4-6min: 2 x 95kg
- 7-9min: 1 x 105kg
This was a great emom workout. I took all reps in singles. Dropped the bar, and picked it right up. At first it was triples, then doubles and finally singles, increasing load after every 3 minutes. It took me something like 15 seconds to finish those triples, and probably about the same time on the doubles.
Singles @ 105kg felt good too. Got to admit though that it was a bit intimidating to jump 10kg up after 95kg. I usually don't do this kind of jumps at heavy weights. I prefer smaller steps. And in an emom workout like this where all sets were kind of challenging I had to mentally step up and tell myself to drop under the bar without doubts. This went perfectly! It's a pity I didn't get a chance to take them on camera.
- 3 rounds not for time of:
- 6 bar muscle-ups
- 12 overhead squat, 40kg
Anyway, I wanted to do bar muscle-ups so it was a 3-rounder. First 2 rounds were unbroken on the mu's, and the last set was 4-1-1. There was big gains on this one as I did only good looking reps. Very proud of those. It's paying off as I've been knocking lots of mu's this month. I believe there's been a total of about 140 reps already. All because of this new training place.
On overhead squats I wanted to move without hasting too much, focusing on going deep and keeping my weight on heels. No idea how it looked like but at least it was stable action. All sets were unbroken of course as there weren't that many reps for this weight.