Gymanstics Skill Work

I started this skill work doing some handstand work. Did a few drills then moved on to rig. I watched as another member worked on muscle ups and I decided to work on them as well. I did a few warm up exercises and drills. I did a few pulls and was able to pull to my sternum and then to right above my stomach. I got a few tips from people who were watching and on my next pull I was able to get my first muscle up!

It was a great moment. One of the coaches yelled out, "did that just happen?!" I got down and waited a few seconds to attempt another one. It wasn't as nice as the first one, but I was able to get up. At least I didn't do the "chicken wing". It's true what they say. Every rep is easier after you get the first one. I need to work on my form and get stronger so that I can do them strict. Next up, ring muscle ups!

Running WOD

Run (1000 m) x 2

I hate running but it's a necessary skill that I should develop. Thankfully I was coming off of my bar muscle up high that I was ready for anything. I decided to pace with my fiance for both intervals. She is a better runner and I wanted to keep up. The first 1000 m went well. I kept a good pace and kept up with my fiance. The second 1000 m was the same except a bit slower. I was a bit winded and did my best to keep up. I finished the first interval in 7:04 and the second interval in 7:35.

Wednesday

Front Squat Pause - 5x3 (215 lb.)

I haven't done a pause front squat workout since August so I'm a bit rusty. I'm not sure of my numbers either so I decided to work up to a three rep heavy. I started my sets at 185 lb. and moved up from there. I tired to focus on keeping my elbows up, chest up, keeping an active bottom position and staying tight. At that weight it was easy to achieve all four goals. I did this for three sets before I decided to move up to 215 lb. This is where it gets difficult. 

I noticed I wasn't able to stay tight in the bottom position during the pause. I was holding my breath too long! I need to work on my breathing during the pauses. I was able to keep my elbows and chest up and the active bottom position felt great. Still need to work on staying tight during the pause.

Thursday

WOD - "FGB Style"

3 rounds, 1 minute per station

Handstand push up

Double unders

Box jump

Toes to bar

Pistol squat

Rest 1 minute

My goal for the workout was to try to stay consistent. I wanted to to do at least 15 hspu's, 50 double unders, 15 box jumps, 10 toes to bar and 10 pistol squats. While I was able to complete 100 reps for the first round, the reps for each movement were different. I was able to stay consistent on the hspu's and box jumps but not the toes to bar or pistols. I did better on the double unders which brought up my score. The following rounds were the same except for the toes to bar and pistols. I would only do around five reps for each movement.  I was exhausted by this point and I'm not that great at them yet. I was able to do more reps on the box jumps and double unders to make up for my reps. I completed 100 reps for the first round, 96 reps for the second and 90 for the third.

Friday

This was the second week of the open so check out my post on 16.2 HERE! 

Lift Heavy and Level Up!