DWM Mon 11/17/14

Mon 11/17/14:
Got some good rest yesterday and then got 7 hours of sleep last night. I felt extremely alert & rested this morning, it felt great.

I 9
C 9
E 9

The training session was great today. I was very happy with the results.

A. Front Squat @4040 Tempo w/ miniband above knees – 5 x 5 @ 60%; rest 90sec
Completed these at 190 lbs. These were a lot harder even with just the 15 lb increase, but I think this is really doing the trick. The hardest part is staying tight because you can’t exactly hold a breath when the squat is taking 8 seconds total each rep. Videos are below.
Round 1:

Round 2:

Round 3:

Round 4:

Round 5:

B1. Thruster – 5 x 7 UB reps @ 135#; rest 30sec
B2. Muscle-up – 5 x 7 UB reps; rest 90sec
These went really well and much better than I expected. I wrote a note on Fridays training that said I figured something out today about the muscle-ups. I was watching a video of Spealler & Chan teaching the ring dip (you probably saw it on .com), but Spealler said something that just clicked in my brain. He was talking about how with proper mobility you can catch a muscle-up lower and thus don’t need to expend as much energy completing the whole movement. As I’ve gotten better and better at creating momentum through my kip on my MU, I’ve almost changed my technique to more of a 75% front uprise + 25% dip because it keeps my triceps from burning out, however, I’ve also noticed that my entire body fatigues and I end up failing on the pull and not the dip. What I decided to do today was actually consciously minimize my kip and try to catch the rings in a low dip. Thus, saving my energy and using my triceps to help. It ended up working very well. I got 2 full sets of 7, 1 set of 6 and 2 sets of 4. This is obviously something that needs to continue to be practiced, but I think I may have just found a more efficient and successful way for me to do MUs that is going to help me a lot when I’m fatigued. Now that I’ve written a novel about it, the videos are below.
Round 1:

Round 2:

Round 3:

Round 4:

Round 5:

+
Every 1:45 for 10 sets
15 Wallball
8 Pull-ups
*hold fastest time possible across
No trouble here. All rounds were between 35 & 40 seconds. The only thing slowing me down was waiting for the damn wall ball. Video below.

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