9/24/25

AM Workout (0615)

A.

EMOM 15:
Min 1 - 3 Ring Kip Swings + 1 Ring Muscle-up

Min 2 - 3-4 Low Ring Transitions

Min 3 - :15 Support Hold

Min 4 - :15 Catch Hold 

Min 5 - Rest

-Complete ... typically don't train stuff like this ... usually just warm-up and do a conditioning workout with full ring muscle-ups ... but overall it was good and low stress skill work. It was also a great warm-up for part B. 

B.

For time:
10 Ring Muscle-ups

15 Squats Cleans (205/125#)

10 Ring Muscle-ups 

-4:48 ... unbroken on both sets of muscle-ups, tried to do quick singles on the cleans ... this is a huge improvement over my time from July 11th (6:25) ... I remember that day I had to break up the second set of muscle-ups a lot. Overall I was a bit nervous going into this as I was generally tired and a bit of DOMS in my chest from yesterday's pressing workout... but once the clock started I felt great and got through this with a lot of confidence. 

PM Workout (1630)

5 Mile Easy Run 

-Complete ... ran about 49 minutes ... 9:45 ish pace ... kept this really easy and just went off feel ... definitely feeling the volume of training this week and just went through this at an easy, low stress aerobic pace.