Wednesday 4 Jan 12

Balance Gym

Metcon: For time:

Muscle-ups 4-3-2-1
Ball slams (40#) 12-9-6-3

8.38

Post metcon: Tempo GHD back extensions 3 x 10

Notes: This was a bit of weird night. I was really excited when Tom sent over the metcon. My initial thought was that I could move through all muscle-ups unbroken and end up with a short, intense conditioning piece. I busted out the first 4 muscle-ups unbroken, which is a personal record. I smashed the first 12 ball slams. However, once I got back on the rings, I started failing some muscle-ups. I spent a lot of time standing around waiting for my strength to return and ended up attempting a bunch of singles the rest of the way. Because of this, I lost most of the conditioning aspect of the workout, and it turned out to be more of a skill session with some explosive work. It was my first time including muscle-ups in a workout with other movements, and it's definitely difficult. I probably need to work more of these in a skill work environment before introducing them into a metcon. The tempo back extensions were far easier than last time, which shows some improvement. Looking forward to a heavy push press and leg-intensive metcon tomorrow night, and then a rest day on Friday (first one since last Wednesday).