April 29, 2014 10:40 AM

Tuesday - 4/29/2014

Today was frustrating. I felt weak and heavy - a deadly combination on a day that included two WODs that featured muscle-ups.

8 DB/KB snatches (4 each arm)
4 30" box jumps
2 MU or 4 chest-to-bar pull-ups

I started with 53# KB for snatches, but fatigue and bad form dropped me down to 44# KB then 45# dumbbell.

Box jumps = no problem.

First muscle-up attempt was the closest I got to success. Tried a few times then switched to chest-to-bar pull-ups. Even those were not great - usually got 3 unbroken and had to dangle for an extra swing to kip up the last one. I did not impress myself.

2 Turkish getups (26#)
2 Muscle up attempts

For this workout, I decided on trying bar muscle-ups. If got the first one, struggled a few reps and then got a second. Next round, got 2 bar muscle-ups quickly (singles). Next round, struggled to for a bit to get them. Last round, all struggle; no muscle-ups.

As competition season ramps up, I need to focus on improving my pull-up strength and dropping a few pounds to make these gymnastic movements easier. Not feeling great about today.