10 sets:
500m row @ 2:00.0-2:00.9/500m
:90 rest (6:00 after set 5)
PM
3 sets not for time:
12 glute-ham sit-ups
2 muscle-ups - try these on the rings hanging from the rafters
+
A. Hang power clean, build quickly to a moderate/tough double
+
For 12:00:
Evens: :20 row @ 900 cals/hr
Odds: 1-2 strict handstand push-ups + :10 handstand hold
+
For 12:00:
Evens: 5 toes-to-bar + :10 hang from bar
Odds: 10' axle overhead walking lunge, 105
AM
2:00.6
2:00.6
2:00.6
2:00.6
2:00.7
2:00.7
2:00.8
2:00.8
DNF
PM
PM
complete(ish)
only 4 total muscle-ups, all on my normal rings
+
A. 165
+
complete
2 across
+
complete
UGH, I'm sorry for not finishing the rows this morning. There was really no good reason for not finishing, other than it started to really suck. I don't know if I would have been able to hold on for the last two, but I didn't even try. I grabbed the handle to start the 9th and then just put it back. Felt like shit this morning - after a 12 hour interview day yesterday, which was mentally exhausting, and not having enough food or water throughout the day, then having a cocktail at dinner and sleeping like shit, all this added up to make it more unpleasant than usual this morning. Not making excuses, just noting the factors that contributed to making the decision to be a quitter.
Muscle-ups on the rings from the rafters was a complete failure. I didn't count how many I attempted, but it may have been close to 20. At one point I tried one muscle-up on my normal rings just to be sure that I could still DO a muscle-up, and I could, and from that point I alternated several failed attempts on the rafter rings with one successful muscle-up on my normal rings. I felt like I couldn't turn over as aggressively on the rafter rings; a couple were close but just a hair shy (wide, I guess?) of being controlled at the bottom of the dip. Plus there was that one rep where I overrotated and fell through the rings. That's the second time I've done that and it's scary as hell. Anyway. The 4th successful muscle-up took pretty much all I had left; I caught it SUPER low and the dip took approximately 7 and a half minutes to lock out. Failed a couple of attempts (on the normal rings) on the 3rd set and just called it, I knew I was done for the day with these.
Glute-ham sit-ups are definitely getting easier and easier with the continued exposure.
Hang power cleans felt excellent. Love the quick bounce at the hips. Could have done a 3rd at this weight.
Strict handstand push-ups are definitely better with wider hands and also hands farther away from the wall - pretty much at the border of the 24" by 34" box.
Row, toes to bar and axle lunges were all fine and easy.
Feeling extremely grateful and lucky to have been able to make the choice to stay in Cincinnati for the next several years; CSC, the people at CSC, and the ways that I've grown and changed as a result of being at CSC make up 97% of the reason I choose to stay. The other 3% is the minor detail of cost of living. I guess the science here is pretty cool, too. Love this place.
UGH, I'm sorry for not finishing the rows this morning. There was really no good reason for not finishing, other than it started to really suck. I don't know if I would have been able to hold on for the last two, but I didn't even try. I grabbed the handle to start the 9th and then just put it back. Felt like shit this morning - after a 12 hour interview day yesterday, which was mentally exhausting, and not having enough food or water throughout the day, then having a cocktail at dinner and sleeping like shit, all this added up to make it more unpleasant than usual this morning. Not making excuses, just noting the factors that contributed to making the decision to be a quitter.
Muscle-ups on the rings from the rafters was a complete failure. I didn't count how many I attempted, but it may have been close to 20. At one point I tried one muscle-up on my normal rings just to be sure that I could still DO a muscle-up, and I could, and from that point I alternated several failed attempts on the rafter rings with one successful muscle-up on my normal rings. I felt like I couldn't turn over as aggressively on the rafter rings; a couple were close but just a hair shy (wide, I guess?) of being controlled at the bottom of the dip. Plus there was that one rep where I overrotated and fell through the rings. That's the second time I've done that and it's scary as hell. Anyway. The 4th successful muscle-up took pretty much all I had left; I caught it SUPER low and the dip took approximately 7 and a half minutes to lock out. Failed a couple of attempts (on the normal rings) on the 3rd set and just called it, I knew I was done for the day with these.
Glute-ham sit-ups are definitely getting easier and easier with the continued exposure.
Hang power cleans felt excellent. Love the quick bounce at the hips. Could have done a 3rd at this weight.
Strict handstand push-ups are definitely better with wider hands and also hands farther away from the wall - pretty much at the border of the 24" by 34" box.
Row, toes to bar and axle lunges were all fine and easy.
Feeling extremely grateful and lucky to have been able to make the choice to stay in Cincinnati for the next several years; CSC, the people at CSC, and the ways that I've grown and changed as a result of being at CSC make up 97% of the reason I choose to stay. The other 3% is the minor detail of cost of living. I guess the science here is pretty cool, too. Love this place.
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