04-26-2010 WB/MU

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

27:59 (subbed seated MU + ring dip for MUs; Avg.HR=169, Calories=456)

So, seated muscle-ups and ring dips are fucking hard. I added the ring dip b/c the seated muscle-up gave me too much assistance on the dip portion. I'm starting to think the 3:1 scaling they recommend for a sub isn't so off the mark. My HR monitor rated this a 4.0 workout for me--DT is a 4.2, a 5K is a 4.0.

Matt, if you have any advice I have two major issues. (1) Is there any good way to train the false grip? I had major trouble maintaining it. (2) Did your triceps and forearms get rubbed raw? I spaced the rings around 18" (I have a pretty narrow body). I wasn't sure if this was from all the trembling or if it will continue once I get over that. I may just need to get a long-sleeve under armour shirt.

I cant really comment on the false grip. Since my rings are home fabricated the "flat grip" makes it virtually impossible to use a false grip let alone maintain it through any kind of pulling motion.

As for the rubbing, I just wear a long sleeve shirt when I know I'm ging to be doing mass quantities of ring dips. My rings are about 18" apart (roughly shoulder width for me) and I still get rubbed raw. I have my rings hung up with 3" wide rachet straps and after the first big workout with them it looked like I had leprosy on my arms. I tried moving them a little further apart 20" ish but it made it increasingly hard to keep the rings under me and stable.

Edit:

22# medicine ball
subbed 2:1 PU & ring dips for MU

23:09

Ring dips were the limiting factor. I need to get on these again.