15 Muscle Up progression
Hands at temples, slow negative on dips.

Time: 15:46

April 12, 2009

Warmup

5K Run

About 41:00

Have a Happy Easter.

as Rx’d

give or take 25 minutes, didnt have stopwatch on me

Buy in
20 Toes to Bar
3 Handstand Attempts

WOD
3/1 ratio
90 pull-ups 90 dips

Time = 17:57

Cash out
1:00 total Handstand hold
1:00 total L-sit

This one felt pretty good, and I can feel myself getting close to the muscle-up promised land…

Row 500m (warm-up)

For time:
120 Pull-ups
120 Dips

16:52.85

The pack 60 pullups/60 bardips 9:57.0 Did muscle up progressions after warmup. Did from knees felt good, but not ready for 60 of them. Now where’s that chocolate Easter bunny hiding. Ears to tail for time 3.2.1 GO!!!!

6 mile run on treadmill at about 51:30
105 pullups, 105 dips over 25 minutes, elbow started hurting so quit

60 pull-ups + 60 bar dips - somewhere around 15 min

then did 60 more bar dips

in a different gym and tried to do a muscle-up on a pull-up bar, but no dice
and no go on the L-sit either - need to find a progression for those

Buy in:
I could only get about 15 toe to bar.
I did 3 handstand attempts against the wall and tried to push-off from the wall and still hold the handstand.

Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.

I did 60 pull-ups and 60 dips broken down into 6 sets of 10.  The first two sets I was able to do the 10 pull-ups nonstop before going to the dips.  The last 4 sets it took me 2 and 3 sets to get in 10 reps.

My time was 14:43.  Large number of pull-ups just kick my butt, the dips I didn’t have much of a problem with.

Cash out:
1:00 handstand hold I was able to hold the handstand for about 55 seconds with my feet against the wall most of the time.
1:00 L-sit I could only hold it for about 10-12 seconds at a time.

you can break up the pull ups and dips into different sets switching them off right?

090412

Pack:
60 Pull-ups
60 Dips

15x4

8:36

I need RINGS!!!!

120 pull ups & 120 dips

I didn’t check out the scaling before doing this workout or I would have done the 150 pull-ups and 150 dips.  I only looked at the main site.

13:50

Dan J - 12 April 2009 11:48 AM

you can break up the pull ups and dips into different sets switching them off right?

Yes, technically you do 3/3 all the way through.

Cycle5 Week1

Buy in
20 Toes to Bar
3 Handstand Attempts - started against wall and tried to hold freestanding from there; 2-3sec max

ME Work
Shoulder press (3RM=162.5)
[5@45;3@95;3@115;1@135 warm-up]
3@140
3@150
.(JavaScript must be enabled to view this email address)
ONLY .(JavaScript must be enabled to view this email address)
(3min rest b/w sets)
5min rest, then…
@130 attempt >10reps in a single set OR 20reps total with 1min rest b/w; got 10 (new multi-rep PR)

15min rest, then…

WOD
30 ring muscle-ups for time
TOTAL TIME=18:07
5rep splits: 2:43/3:39/3:04/2:58/2:48/2:54

All were single rep MU, with full negative dip before dismount.
OK with improvement.  Faster times in rds 3,4,5 prove I could use less rest.

2/3/2009=19:50 (@15min 23 completed)
9/26/2008=29:50 (first 15reps in 17:26)

Cash out
1:00 total Handstand hold (1:00)
1:00 total L-sit - done hanging from bar (0:38 + 0:22)

Did my own thing today.

Warm Up: Stretches, Bench Press (4 Sets of 12 Reps - 201#)

WOD: 3 Rounds (No time-work on form)
20 Glute-Ham Sit Ups
10 Dips
70 Punches on heavy bag
20 Med Ball (23#) Side 2 Side with feet/legs elevated
Side Plank Hold (30 Sec each side)
20 Push Ups
70 Punches on heavy bag

Now comes the real workout - trying not to eat my kids Easter candy!