Heavy Deadlifts and A Ridiculous Amrap
In 8 minutes, complete as many rounds as possible of:
3 Deadlifts @ 145kg
8 Wall Balls @ 10kg
8 rounds + 3 DLs
I did 32 reps in 12 minutes last week. So 27 in 8 minutes ain’t too shabby. It’s all about positioning and staying tight throughout the multiple lifts.
AMRAP 20:
20 Box Jumps
5 Muscle-ups
30 Double-unders
4 rounds + 4 Muscle-ups (went on to complete the round)
5X3 Strict Pullups + ME Kipping Pullups
15 Strict + 45 Kipping total
When I first told everyone about this, they were like, “Whaat?” Too many box jumps apparently. They actually felt good during the first two sets. Then I broke em up into 10s and 5s. Muscle-ups took the most time but I rested relatively short in between. The double-unders were recovery for me. Then onto more pull-ups to bring this week’s grand total to 96.
Getting into the shelf
5 rounds for time:
5 Thruster @70kg
5 Muscle-ups
400 m
Time – 28:25 (with CP who performed 1 muscle-ups per round instead)
Thrusters felt good but I didn’t wanna do em after each run. Spent the most time as expected on the muscle-ups. I have to work on some mobility on my left shoulder as I’m restricted by not getting into the right position at the bottom of the dip.
Amazing mix of weight-lifting, bodyweight and monostructural movements.
Finishing the posterior
For time:
5 clean and jerk – 205#
5 muscle ups
4 clean and jerk – 205#/
4 muscle ups
3 clean and jerk – 205#
3 muscle ups
2 clean and jerk – 205#
2 muscle ups
1 clean and jerk – 205#
1 muscle ups
Time – 16:20
10 rounds:
4 Burpees
6 KBS @32kg
8 Wall Balls
Time – 13:40
Both wods suffered from tight back and hamstrings. I was pretty slow and taking my time. I failed a couple of times on the cleans. I hope to be able to manage 90kg like it’s a pvc pipe soon.
Racking 90
For time of:
21 Front Squats @ 90kg
Run 200m
15 Front Squats
Run 200m
9 Front Squats
Run 200m
Time – 10:12
Partner wod with Previn
Amrap 12 min:
While one partner performs 3 muscle-ups, the other does as many sit-ups as possible.
7 rounds, 133 situps
Big weights! I broke the first set into 10-6-5 and squeezed out fives for the rest of the workout. Extremely difficult picking up the legs during the run. Legs feeling like jelly now. This should put me out of commission for the next few days.
WOD012811
Three rounds for time of:
15 Deadlifts @ 100kg
10 Muscle Ups ( 30 Ring Pullups, 30 Ring Dips)
Time – 30:54
I subbed those muscle ups with ring dips and pullups, which I believe proved to be infinitely harder. No compromise on the movement; performing em strict will ultimately help my cause to do a muscle up one day. So I took my time with this. Why haven’t I tried going for one? I believe it’s more of being afraid that I might hurt myself. I want to believe that I can make that jump and nail. That will be very very soon.
Don’t be a pussy. Do ze muscle-up!
83. Able to do handstand pushups & muscle-ups
One of the physical feats that I want to do in my lifetime is do perform a muscle-up. It is actually a combination of the pull-up and the dip, which you commonly see gymnasts perform on rings during the olympics.
Right now, I’m working vigoriously on my pull-ups and dips separately so that in the end, it will be done in one seamless motion. And I have a kickass tutor in…
MANGO. ZE MUSCLE EXPERT.
He’s damn hilarious.
Ze follow-up video for more tips. Mango got pissed over the comments in the first video and decided to say goodbye. Nooooooo…. come back Mango!
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