Plan was a bit loose this Thursday. I had plenty of stuff in my head as my car's engine started. It turned out to be muscle-ups for starters. Then building up to a heavy single on the bench press, and finishing the session with bench related metcon. My hand ripped so there was no chance for deadlifts which was supposed to be on the agenda as well.
- Muscle-ups, 7 sets of triples
Didn't have a timer rolling but it was basically some walking around the gym, chalking hands and getting back to rings. I felt after every set there is room for more work. Usually triples are not this easy, and it might feel like a huge battle to get 3 reps in one set =) Don't know why this was from another planet but at least my kip was patient. I kept my get together, let the body swing fiercely backwards on the way down, and then I didn't rush the pull on the way up.
On the last set I decided to go for more reps. It turned out to be 4 reps in total after which I felt my hand ripped so I came down. Feeling was true as I just witnessed one of the biggest rips I've had ever. This is at least the size of my thumb nail. Anyway, this was a huge thing to boost confidence on the rings. Total of 22 reps.
Metcon. Time, 9.20. Compare to 22.11.2013
- 50 bench press for time @ 70kg
- Every time you rack the barbell, complete 30 air squats on the spot
- Bench was 10-8-7-6-6-5-4-4 reps
Well I put the sets above in the bullet point and it went pretty much the way I thought and planned. My goal was not to look for the most ideal time but more like keep moving all the time. Not recover too much after air squats to get maybe a bigger set of bench done, vice versa. Go back on the bench, grab the barbell and do as many as you can. Don't know if I could have completed 50 reps with fewer sets. I wanted to get my heart rate up and make this feel on the lungs too, not just chest / triceps / upper body.
Actually what hurt the most in this one were my quads. Went unbroken on the air squats, deep ones, and with good rhythm. They never got a good recovery so completing 210 reps in sets of 30 really burned my legs. This was a good workout, and