Yesterday - a lab tradition, the Plate Race! A relay race where instead of a baton you carry a stack of 40 petri dishes. If you drop the plates, you have to get a new stack and start your lap again. I completed my lap without dropping my plates or falling on my face, so I consider that a win!
Today, I got to the gym. Made my own pack/puppy hybrid scaling.
Complete as many rounds as possible in 20 minutes of:
12 walking lunge steps
15 hip extensions
5 muscle-ups (44 lb assist)
6 rounds + 12 lunges + 15 situps + 15 hip ext + 1 MU
Muscle ups are really difficult for me. I’ve gotten to the point where I can do ~6 pullups in a row unassisted and up to 20 dips unassisted, but the transition in muscle ups is just not happening without a huge assist. I’ve watched videos . . . any links or advice on how to work on that is welcome and appreciated. (I don’t have access to rings, so I’m doing this with parallel bars on the pullup assist machine.)
Thanks, everyone, and great job today!
Sounds like a fun event, you obviously had a great time. Well done. Great numbers on pull ups and Dips, Wish I could help on the muscle ups but avoid them at my size and age. Good luck on the training mrsPuffy
Thanks, OPG! Your positive energy and consistent effort is inspiring
Thanks for the kind words. I appreciate your upbeat attitude also. Happy training mrspuffy
Felt good on form on that last set - At least I kept my lower back flat and didn’t round it. I think my knees come a bit forward, but not sure.
3 rounds for time of:
5-10-lb. dumbbell shoulder presses, 30 reps - First round 15 pound dumbbells, switched to 10 pound dumbbells after 10 reps in second round.
unweighted to 10-lb. weighted pull-ups, 20 reps (assisted or beginner okay) - unweighted kipped.
unweighted to 10-lb. weighted dips, 10 reps - unweighted
Time = 16:30
Well, I went as fast as I could but pull-ups and dips were pretty much broken into single reps after first round. Presses were also surprisingly more difficult than I had figured.
Ok, I wasn’t the fastest, but I stuck with it through the slog. I feel good about that.
After lunch, Mowing and weed trimming in the yard.
After dinner, taking the kids to the community swimming pool for some relaxing and swimming.
Have a great weekend everyone !
Great job David! Your comment about not being the fastest, but sticking with it reminds me of most of the metcons I’ve done lately. Cheers Brother. And I see you’ve got someone to load the weights for you too. That’s gotta be nice. Take care.
Pack light if you ignore the muscle ups
Complete as many rounds in 20 minutes as you can of:
Walking Lunge, 12 steps
10 Glute-Ham Sit-ups
10 Hip Extensions my full range of motion is not quite vertical, this may be due to home made ghd or me, but maintained good form with lumbar curve maintained
5 Muscle-up progression
4 sets plus 12 walking lunges in 20 minutes
Usually do one set of 10 on the ghd as a warm up so to do 4 sets at full range of motion was progress