BBG: 7×1 Low-Hang Clean (3 count pause) + Vertical Hi-Hang Clean+ Jerk – heaviest possible, rest 60-90 sec. Modified: Front Squat + Front Squat & Push jerk.
1 minute ME Muscle-Ups Modified: ME Ring Rows
*Rest 1 minute.
3 rounds for time of:
5 Wall Walks
50 Double-Unders M: 100 Singles
5 Push Jerks 155/105#
*Rest 1 minute.
1 minute ME Muscle-Ups
Warm-up of “monster walks” with elastic resistance bands on the ankles - wide, exaggerated stance, down in a squat, and take broad steps forward, staying with legs spread and low in the squat. Really a good stretch, and you do twenty paces in that, you definitely feel it, especially with stronger and stronger resistance bands. Then ten more paces doing lateral walks, again with wide stance and in a squat, making little shuffles, keeping the legs spread wide in the squat. Ten in each direction.
Next in warmups were fifteen kettlebell swings, 1 pood/36 lb, then all of this through a second time. It *definitely* gets you stretched and warmed up, man do I feel it in my legs after those resistance exercises.
Was told to modify the BBG complex into a pair of front squats transitioning into a push jerk , along with a few others in the class. Only a handful that’s presumably been coming regularly did the complex as described above.
Started with just the bar to demonstrate the movement and make sure I have it smooth, then went up to 95 pounds for the first actual set. No real problem there, moved to 115 for the next set, a bit heavier but still manageable, went for two sets before bumping up to 125. Got the fourth in, but on sets five and six, while I could do the front squats with a little difficulty, the jerk proved to be to much to get, fast enough. Or I wasn’t dropping under fast enough, more likely. Dropped back down to 115 for the last set and managed it with no real problem.. so while it’s possible it’s a wall on muscle fatigue, my money’s on just not being fast enough on the re-dip.
For the workout, whoo boy. This looked fun.. for.. uh.. some values of ‘fun’. I’m not quite sure about the decision between ring rows versus muscle-ups, in terms of work involved, honestly. Ring rows seem easier for me to manage a grip on versus the bar, and adjust on the fly depending on how close to horizontal your body is.. I wonder just what the comparison between the two is.
Regardless, in the first minute’s span, got 22 ring rows in before kind of pooping out. I guess that’s kind of okay, haha. Still kind of coming back to life in the gym, as it were.
Wall walks we were provided the option to substitute out push-ups at a 1:2 ratio, I figured I’d try at least, and if it all went to pot, just switch to push-ups. I managed 3 out of the 5 before figuring I’d probably end up on my face if I continued.. did the remainder of the set in doubled push-ups.
Jump ropes weren’t really any issue, aside from on rare occasion stumbling onto it or snagging it on the barbell on the ground behind me. AND THOSE JERKS. Clean from the floor for the first one, and ideally not have to clean it again until the next set. First round, that was just fine!
Second round, I got three, cleaned and did the other two, oh well! Third round was Clean, three, clean, one, clean, one, oi! What a mess. But also the last of those. Rest a minute, and then the last minute of work for another rush of ring-rows.
Settled in and grabbed the rings, did the best I could to keep at it and I think I did pretty well.. Only took one or two rests during, for just a breath or so, and got right back on. By the time the minute elapsed, managed another 23 rows, not too bad I think all things considered, more than I started with..
Not counting the ring rows and minute rest, the three rounds in middle took 9:09. Decent, though I didn’t check others’ times through it all. Still can be pleased with myself, even so.