B-Squad: Getting worse at muscle-ups, somehow

I tried a bunch of muscle-ups.  I only got one.  Gawd.


24-Minute EMOM

Every four minutes:
400m row
10 box jump overs (24")
10 Russian bell swings (70 lb)

Done.

I had about 60-80 seconds of rest time.

VolkeFit: The Hotness of Helen Mirren

Front Squats

Work to a heavy triple. 

I went up to 205 lb.  I did two sets of three on that. 

Clean Complex

Deadlift

Two hang power cleans

Squat clean

I went to 155 lb. 

Metcon 

21-15-9

Russian bell swings (70 lb) 

Assault bike calories

Burpees to bar

Assault bike calories

In the round of 15s, I went directly from the swings to the burpees, so I ended up doing 30 calories in one shot.  

 It took me 14:19 and I felt slugglish throughout, especially during the burpees.  

B-Squad: Putting the emo in EMOM; 28 MU to go

Warm-up

Muscle-ups!  I did two, so I guess the clock is ticking on my second 30. In other good news, I failed fewer times before getting them.  

Workout

EMOM: 

30 double unders

8 burpees

15 bell swings (55 lb) 

VolkeFit: Hangry Tyler

A. Back Squats

4 x 225 lb
6 x 205 lb
8 x 185 lb
10 x 165 lb
12 x 135 lb

Done.  

"Hangry" = Hungry + Angry.    I was both during this.  


B. 150 Double Unders

Took me 2:41.  Disappointing.


C. Three Minutes of Burpees (Strict)

I did 49.  I think that's okay.  

Basement: "Flawless Victory"

Warm-up:

Playing my son in "Mortal Kombat vs. DC Universe"

I did this to him:

WOD: "Flawless Victory"

4 rounds of:
20 Soviet Bell Swings
20 Sit-ups
500m Bike Ride

11:28

B-Squad: TGUs, Burpees, Push Press, Half-Rhiannon and MU #30

Before I did anything, I was determined to get the final two muscle-ups I needed.   I got them, and made Nolan snap a picture.

Obviously, I intend to do my next 30 muscle-ups in fewer than 709 days.  

With that out of the way, I did B-Squad's Wednesday WOD 

A. Three rounds of: 

• 2 Turkish Get-Ups per side  (used a 35 lb kettlebell)
• 8 Oblique... stretches (I think?) per side (used a 55lb kettlbell)

B. 6 minutes EMOM

• 8 push press (95 lb) - I did them unbroken
• 8 burpees - I did them strict

C. 5 minutes of Double Unders

224.  That's a little disappointing.  But, hey, it doesn't really matter.  Yesterday will always be about this: 

My nose looks weird from this angle, hey?  Otherwise, a cool picture.

Basement: Back to Basics

Every time I take off my shirt, it's clear I need to do more sit-ups.

10 rounds of:

10 calories rowed
10 push-ups
10 sit-ups

13:11  

If I was to do this again, I might switch it to five rounds of 20.   I suspect the time would be longer, even if there was less time transitioning on and off the rower, as muscles would fatigue more quickly

VolkeFit: The Blood of My Enemies*

A. Pull-ups 

Five sets of
3 strict pull-ups
5 kipping

Done.


B. Thrusters and Bike

30 Thrusters (115lb)
Every time you stop, do 12 calories on the Assault bike.

In order to minimize my time on this, I had to not waste a lot of time by having a bunch of bike rides.   My goal was to only have two bike rides, but I wasn't sure what kind of output I could sustain with 115 lbs.  If it had been 95 lbs, I'm pretty sure I could do this in two sets (one bike ride).

When starting the WOD, I did 15 thrusters at the start.  I hopped on the bike, but kept my pace reasonable.   I didn't want to go balls out and shave a few seconds off my ride, only to be too messed up to do a good number of thrusters.  While that might result in more exercise, it's all about the time on the clock.

The ride took me around a minute, then it was back to the bar.

I did 10 thrusters.  With 5 left, I was pretty confident I could finish the WOD with my last set.
Again, I kept the ride at a medium pace.

Then I hopped off the bike and finished the five remaining thrusters.

4:23.


C. Plank

Three 20-second plank holds, in the push-up position.  20 second breaks in between.



*Today's blog post headline refers to a whimsical discussion with Jarvis involving goblet squats, and then just goblets, and things that one might put in goblets.  I'm not a psychopath, swearsies. 

Basement: BikeSwingDipPull

For time, four rounds of:
250m bike
15 bell swings
10 ring dips
10 ring rows (I hate ring rows)

8:50.

Basement WOD #2: ROW-man Reigns-Lesnar

I wouldn't normally do a second workout in a day, but after eating lunch at I Love Sushi and spending a good part of the afternoon of EDO being inactive, I told the Boy that he and I needed to work out.

He did a metcon of rowing, burpees, sit-ups and push-press.  He was faster in the third round than he was in the first two, and I told him that he made me very proud with how hard he worked. He had a big smile on his face after that.  I love that little dude.

Afterward, I decided to row 2 km and re-watch the main event from WrestleMania 31 featuring Brock Lesnar and Roman Reigns on the new used TV in our workout room.

Seeing those two beat the shit out of each other in what was nominally a fake wrestling match helped me ignore the fact that I don't like rowing medium and long distances.

9:43.