Archive for the muscle-ups Category

Tuesday, Wednesday, Today

Posted in box jumps, burpees, cleans, dead lifts, double unders, muscle-ups, rowing, wall ball on September 2, 2016 by coughingsparks


13-minute AMRAP:
-80 DU
-40 wall balls
-8 BMU (jumping)

I didn’t do all that well at this. Actually, that’s not true: I did fine on the first round, but my double unders fell apart on the second, for 1 + 133.


10 minutes to establish 1RM Power clean. This was meh at 145. The WoD was:

-30 Power cleans at 75% (115#)
-30 bar-over burpees
-400m run/row

10-minute time cap

I finished in 8:53. I was going to do 105, but simply left the wrong weight on the bar, so ended up doing 115. Oh well.


0:00 – 5:00: AMRAP:
-5 DL (315/205)
-5 box-over burpees
5:00-7:00: rest
-5 DL (225/155)
-5 box-over burpees
10:00 – 12:00: rest
12:00 – 15:00:
-5 DL (135/95)
-5 box-over burpees

I got 9+3.


Saturday, Monday, Tuesday, Wednesday

Posted in cindy, cleans, double unders, jerk, muscle-ups, push-ups, rope, rowing, snatches on July 21, 2016 by coughingsparks


0:00 – 10:00
-Clean and jerk (155/105)

10:00 – 20:00
5 clusters
400m run (row)

Did these out of order, and so did the clusters and row first, got 8:30, or something. Did the second one with jumping BMU, didn’t finish, got 42, I think.


15 minutes to complete:
-3×10 Bulgarian split squats
-3×10 Ring push-ups
-3×30 bicycle crunches

I did the Bulgarian split squats with 12kg, the ring push-ups as prescribed, and pulled a groin muscle on the bicycle crunches, sudden pain and then couldn’t extend my leg all the way. The WoD was 6-minute AMRAP:

-10 power cleans (95#/65#)
-10 OH lunges

I honestly can’t remember what I got.

Tuesday: 4 rounds:

1-minute rope climbs
1-minute Row for calories
1-minute double unders
1-minute rest

I got 6 rope climbs, 69 calories on the rower, and 112 or something on the double unders


15-minute AMRAP:

-3 Power snatches (185/125)
-1 round Cindy

Got 5 rounds at 95#.

Friday, Saturday, Today

Posted in back squats, box jumps, jerk, muscle-ups, rowing, snatches on June 13, 2016 by coughingsparks

Friday was some strength malarkey with KB rows, KB presses, and good mornings. Whatever. The WoD was 6-minute AMRAP:

-12 box jumps
-8 STO (135#/95#)

I cannot, for the life of me, remember what I got.

Saturday was partner Manion, 7 RFT:

-400m run/row
-29 back squats (135#/95#)

30-minute time cap

Everone runs/rows, divide the back squats. I had a male partner, we both rowed, and both did 95#, and got 27:51

Today was 15-10-5:

-Power snatch (135#/95#)

12-minute cap

I did it with 85# and jumping bar muscle ups and got 9:31.


Posted in competition, muscle-ups, snatches on March 11, 2016 by coughingsparks

The incredible luxury of not actually doing the Open is being able to scale the WoDs however the hell I want. 16.3 was a 7-minute AMRAP of:

-10 snatches (75#/55#)
-3 BMU

The scale was 5 jumping CTB pull-ups, and of course lighter weight for the snatch. I thought jumping CTB was a little silly, so I did jumping BMU instead, which was much more difficult, and more fun. In any case, I got 5+1. I did the snatch unbroken.

It’s a Bar Muscle Up Workout

Posted in cleans, muscle-ups on August 28, 2015 by coughingsparks

Today was EMOM 12 minutes:

-1 full clean and jerk

I got up to 135# with fairly decent form. I’m never going to like squat cleans; I’m just gonna put that out there. But it was OK. The WoD was:

-10-8-6-4-2 Bar muscle ups
-2-4-6-8-10 Power cleans (225#/155#)

10-minute cap

I finished in 7:58 with 95# and jumping bar muscle ups. The nice thing is that I didn’t miss a single rep. And I didn’t break up the cleans until the last set.

Back pain volume 100

Posted in muscle-ups, pull-ups, snatches on July 8, 2015 by coughingsparks

Yesterday started with kipping drills for the muscle up.  My back felt sort of OK, kind of when I started and I had good flexibility, so I did hollow-arch-kick drills with a pull.  I’m still not close to getting a muscle up, but it was still sort of fun.  But I got punished during the WoD, which was Amanda: 9-7-5:

-Muscle ups
-Full snatch (135#/95#)

At this point, my back felt not good at all, so I scaled with 65# on the snatch (which I would probably have done regardless because this is a horrible, horrible lift for me) and 2:1 pull-ups, and I still couldn’t finish; I got 33.  I did the pull-ups one at a time, some strict, some kipping.

Bar MU

Posted in muscle-ups, rowing, snatches on June 26, 2015 by coughingsparks

Wednesday was bar MU drills. The WoD was 3 RFT:

-7 Power snatch (70%)
-10 Bar MU
-200m Run

I did the power snatch at 80#, did jumping BMU from the 30″ side and rowed 250m. The time cap was set at 12 minutes, but it ended up being lifted and I finished in 14:04. It’s not that I can’t do jumping BMU, it’s just that I do them…very…slowly. No missed reps though.