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…

5 Rounds

  • 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.