Made it to Wednesday this week, so we’ll call it good so far. Wasn’t sure we’d get that far after Monday! But headed in for a Halloween 5:45 evening class with Coach Nicole. We had a bunch of folks – KB & Zac, Evan, Jimmy & Drea, Aileen, and Rebecca. Looked like the 4:45 class was also quite full, which is awesome.
We started with a little warm-up:
- 2 rounds
- 90 second row/bike
- 10 slow, controlled OHS with PVC
- 10 ring rows
- 10 hollow body with PVC raises
- 10 superman with PVC raises
And then we talked quite a bit about scaling options at the rig for the muscle-ups and went over squat snatches in detail with an empty bar before adding some weight.
The workout? 2018 Team Series Event #5…
- For time
- Bar muscle-ups (or pull-ups or other scaling options)
- Squat snatches (95/65#, 65/45#)
Time domain? 15-20 minutes? It’s 110 reps, so a good number of reps regardless of what options you picked on the menu.
My workout was:
- Banded strict chest-to-bar (three bands) and strict ring-to-sternum ring rows
- 65# squat snatches
How’d it go? Well, Nicole wanted me to focus on my head position in the snatches, so I attempted to “relax” my neck so it wasn’t thrust forward as far. And it does make a huge difference. If my neck is more vertical, my torso is too, which means my shoulders are as well — everything sits better when the whole chain is stacked vertically instead of diagonally… Go figure. 🙂
I struggled with that a bit, but I struggled with the banded C2B more. I don’t quite have the range of motion to pull my elbows down, even with the bands, where our trainers want them. I did manage a few, but they fell apart pretty quickly. When that happened, I dropped to the ring pull to sternum and did that as best I could.
My final time was 17:11, which was right in the time domain they were looking for — so I think I scaled appropriately. 🙂
Plus, it was fun to cheer on the folks (Zac & Evan) actually able to do the dang bar muscle-ups. Everybody did awesome. Thanks Nicole for a fun workout and great work class!