08-26-2009 "Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed

Compare to 07-08-2009

My back has been tight lately so I have been skipping the days we have power cleans and dumb-bell swings. Today instead of schwagging out and doing nothing I decided to run a 3 miles on the treadmill. For the first time ever I ran the entire distance without stopping. Now I just need to work on increasing my speed. For some reason impact does not hurt it as long as I standing/running. It is the bending over that gets it.

3 miles

30:02

AP, i have had pretty regular back pain over the past year or two since i starting lifting. i went to PT to see if they could do anything and all they recommended was stretching, specifically your hamstrings. evidently short/tight hamstrings cause you to overcompensate with lower back muscles and can cause acute achy pain as a result. i didn't buy it at first, but since i have started stretching my back feels a ton better. i usually stretch before and after a WOD if i have time, and sometimes at night before bed. it will take a few weeks before you start to notice a difference, but hopefully it helps.

6 rounds + pull-ups/dips + HSPUs

(subbed 3:1 pull-ups and dips for muscle-ups, HSPUs to stack of 3 10# plates in rounds 1-5 and 4 plates on rounds 6-7, 55# dumbbell swings for 2 pood kettlebell swings)

This is one round better than last time for which I subbed 4:1 on pull-ups and dips but did HSPUs with feet over the bar racked on a Smith machine. The HSPUs were, once again, the limiting factor. I broke to singles by the end on those.

subbed 4:1 Pull ups and 4:1 dips for muscle ups
subbed 70# DB for swings

9 rds + 4 PU

Had great form on all HSPUs until the last round where they got kinda ugly.