Today was my last day of training for the next two weeks. I’m going in for a “medical procedure” tomorrow (nothing serious) and I can’t train for two weeks after. This will be the longest break I’ve ever taken from training in the last 3.5 years. I’m not sure what I am going to do with myself. Lay by the pool, get a tan and get fat I guess!! Should be interesting. I’ll try to write some good blog posts during the next two weeks since I won’t be training. If you have any good topics you want to see me write about let me know.
If you’ve been following the blog, you know that a few weeks ago I started adding in an 8 Minute EMOM (Every Minute on the Minute) everyday to my training. Each day I would pick one of three movements that I am really bad at: Handstand Pushups, Pistols, and Muscle Ups. The improvement I’ve made by doing this over the last 4 weeks has been incredible! I still don’t have RX pistols as I have to hold a plate out in front of me in order to really get the depth I need and to keep me stable. However, this morning I am VERY proud to say that I got 7 Muscle Ups during the 8 Minute EMOM piece of training!! This is the most number of Muscle Ups I have ever done. Sadly, I do not have any video of it. It was awesome though. I kept thinking that every minute would be the last one I got, but they just kept popping off. Love it! If there is a movement that you suck at, I highly recommend adding a EMOM portion with that movement to your training. Even if you can’t do the movement at all either scale it or attempt it for a certain amount of minutes at least twice a week. This method has really worked out well for me.
On to today’s training:
- Power Clean 3RM; 5 x 3 @ 90%
- EMOM 8 Minutes – 1 Muscle Up
I worked up to 190 for the 3RM. Honestly, I quit too early. I should have gone for 200. Whatever, I did 175# on the reps and moved on to the Muscle Ups! I really didn’t expect to get even one since last time I failed on the very first minute. I started the clock, hopped up on the rings and banged out the first one. It felt great. Second minute I hopped back on the rings and got another one. I thought, “Wow, 2 muscle ups!” They just kept coming. all the way up until the 8th minute. My arms were smoked, and I couldn’t get my head through. I tried two attempts and stopped. 7 Muscle Ups! I’m good with that. Then…
- 200M Run
- 5 Power Cleans (135#)
- 10 Box Jumps (24″)
- 15 Push Ups
I finished this one in 13:48. Pretty decent workout there. Push Ups are not my strong suit so they slowed me down a little after the 2nd round. Give it a shot. Now, I’m off on my two week break. Send me questions and I’ll write about them over the next couple of weeks.