I couldn’t find the strength today; no particular reason, just didn’t have it. Even so, I feel like I should be doing more weight with these. My back stays straight and I have a straight perpendicular motion from the ground with the bar, but I lose some legs on the last couple of sets.
30-25-20-15-10-5 reps of
situps
back extensions (modified using a bench and a catch in the squat rack, not able to go to full flexion though)
knees to elbows
95lb stiff legged deadlift
time: 21:29
Everything was pretty fast except the knees to elbows. Situps and back extension sets were all done unbroken. The deadlifts were only broken because my grip was failing after the knees to elbows.
Puppies, four rounds for time of:
40 pound Thruster, 5 reps
5 Muscle-ups (subbed 4 pull-ups and 4 dips for 1 muscle up - 70# assist first 3 rounds, 80# assist last round)
Run 400m (6.4 mph)
39:07
QUESTION! Okay, this took me forever and I’m wondering if I subbed pull-ups/dips correctly for the muscle ups? I did a pull-up and then a dip four times for every muscle-up rx’ed. If this is the correct assumption, then I am going to figure out muscle-ups real soon because it sucked (in addition to moving real slow this morning anyways). If I did this substitution wrong, I am going to assume this was not extra work, but more of a exercise in character development
Nope, you’re right. 5 Muscle-ups = 20 Pull-ups, 20 Dips. It is truly a motivator to figure out muscle-ups sooner than later, I agree. It’s a combo of both aspects of your comment: lots of extra work + character development.
4 Rounds means… 80 Pull-ups, 80 dips… eww, awful. I feel for you. I have no rings and haven’t done bar muscle-ups yet, so I’m usually in the same situation.
thanks kinyaner!
But isn’t it 4 pull ups then 4 dips, or 20 pull ups then 20 dips for this WOD? Not 1 pull up, 1 dip, 1 pullup, etc.?
But isn’t it 4 pull ups then 4 dips, or 20 pull ups then 20 dips for this WOD? Not 1 pull up, 1 dip, 1 pullup, etc.?
I believe that is how GD has described it in the past.
4PU/4RD = 1MU
Not 1PU/1RD/1PU/1RD/1PU/1RD/1PU/1RD/ = 1 MU
I did the “1PU/1dip/1PU/1dip/1PU/1dip/1PU/1dip” = 1 mu. I figured that doing the pu followed by a dip is similar to the motion of a muscle up. It was a time sink to reposition after each pu and dip. I think next time i would do 4 pu/4dip…either way though its a lot of pu and dips!
30 min. treadmill (3.5 mph)
0-5 min. 0%
5-10 min. 5%
10-15 min. 10%
15-20 min. 15%
20-25 min. 10%
25-30 min. 5%
Stephen Puppy (puls a little):
20-15-10-5 rep rounds of
GHSU (Smith machine, to parallel)
Back extensions
KTE (initially sets of 5, then down to 3s and 2s)
45# stiff-legged deadlift