30 Strict Muscle-ups


Metcon (Weight)
Back squat 1-10-1-20-1-30 reps
This was both physically and psychologically challenging. I warmed up and completed the following:
1 @ 235
10 @ 205 (unbroken)
1 @ 245
20 @ 185 (7, 7, & 6)
1 @ 255
30 @ 175 (10, 7, 5, 5, & 3)

Uhm, for whatever reason I recalled my back squat 1RM as being 165; thus, I set goal to complete last rep at 155. Uhm, my current 1RM is 155; thus, I matched 1RM. Dammit. And the last single rep felt relatively easy!

Total weight squatted = 11,735#


Metcon (AMRAP – Reps)
EMOM for 10 minutes
5 ring dips

I coached the 6, 7, & 8:30 sessions. Luke’s BFF, Lucky, attended the 9:30 session so we stayed, and they played, and played, and played! I joined the group for the strength, i.e., rings dips, and completed 5 reps per round whilst wearing 25# weight vest. I’d like to tell you that it was challenging, but it wasn’t. During a rest period I ran to the other side of the box and loudly proclaimed, “Maxine, hello from the other side!” I love Adele.

I enjoy working out with Jeff, so I attended the 5:15 session with him. As I had already completed ring dips I completed strict muscle-ups instead. Yes, you read the right: strict muscle-ups.

Metcon (AMRAP – Reps)
EMOM for 10 minutes
3 strict muscle-ups

This was tough but doable. I completed all 10 rounds of 3 strict muscle-ups in unbroken reps. The very last rep was a very real struggle, but I got it. That’s 30 strict muscle-ups — a first!

Metcon (AMRAP – Reps)
3 Rounds
1-minute intervals
– Row for calories
– Burpees
– Thrusters (75)
– Push presses (75)
Rest 1 minute between rounds

This was as tough as I imagined it would be. I made sure to row steadily all 3 rounds, and rowed 19, 18, & 19 calories. I honestly can’t recall specifically how many burpees, thrusters, and/or push presses I completed each round. Burpees were particularly challenging today, although I did complete in unbroken reps, for I knew that if I stopped I’d have a difficult time getting started again. I also felt like vomiting. I maybe completed as many as 7 unbroken thrusters and push presses and didn’t complete any fewer than 5. Jeff, Ashlee, and I were working out together and we all dropped the bar at about the same time each round. Jeff, however, can certainly complete a hell of a lot of unbroken push presses!

I completed 73, 63, & 63 reps per round for a total of 199 reps. Just 1 rep shy of 2oo.


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