shoulder prep
+
30:00 Z1 of choice
PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press w/knees & feet off bench, build to a 5RM in 4 sets, 20X1; :60 rest
B2. DB power row, 4 x 3-4/arm, 20X0; :60 between arms, :60 rest
+
4 sets:
:30 strict pull-ups
:30 hand-release push-ups
:30 abmat sit-ups
:30 AirDyne
2:00 rest
AM
complete
+
complete
+
only 20:00 complete on the Assault bike
PM
A. 2 muscle ups!!
B1. 55/hand - easy, not a 5RM
B2. 45(4), 55(4)x3
+
pull-ups: 7, 7, 6, 6
push-ups: 21, 17, 14, 14
sit-ups: 15, 14, 12, 12
Assault bike cals: 7, 9, 8, 11
YESSS! HOORAY! I am so happy and relieved that I got another muscle up, and then another one after that! They felt so good today. Missed the first 4 attempts, but they were all extremely close - I had a bit of an audience with some of the coaches here who were doing the "Awwww, COME ON" after each attempt. Then made #5 (EASY) and #6 (EASY), and tried for #7, caught one side in the bottom but it was a little too deep to save the other side. Called it there due to time, but really wanted to just keep going. Really, really excited about this! The year of the muscle up was successful.
Air squats felt a little better than last week - knee still feels a little off, but doesn't really hurt at all. I'm still cautious dropping below parallel, but after a few pain-free reps, I started trusting it a little more.
Dumbbell work was very easy again - 55/hand for the DB bench is not a 5RM, probably could have done 7 or 8 reps at least with this weight.
4 sets were a nice change of pace; this got challenging though...
Awesome day :)
pull-ups: 7, 7, 6, 6
push-ups: 21, 17, 14, 14
sit-ups: 15, 14, 12, 12
Assault bike cals: 7, 9, 8, 11
YESSS! HOORAY! I am so happy and relieved that I got another muscle up, and then another one after that! They felt so good today. Missed the first 4 attempts, but they were all extremely close - I had a bit of an audience with some of the coaches here who were doing the "Awwww, COME ON" after each attempt. Then made #5 (EASY) and #6 (EASY), and tried for #7, caught one side in the bottom but it was a little too deep to save the other side. Called it there due to time, but really wanted to just keep going. Really, really excited about this! The year of the muscle up was successful.
Air squats felt a little better than last week - knee still feels a little off, but doesn't really hurt at all. I'm still cautious dropping below parallel, but after a few pain-free reps, I started trusting it a little more.
Dumbbell work was very easy again - 55/hand for the DB bench is not a 5RM, probably could have done 7 or 8 reps at least with this weight.
4 sets were a nice change of pace; this got challenging though...
Awesome day :)
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