Muscle-ups from L-hang 4+fail, 3, 4, 3, 2+fail
Hang power clean & pushpress 5×60 5×65 5×55 5×62½ 5×57½
Ab Wheel 3×2 (very submax … carefully trying to work up to PB without crippling myself)
Gymnastics. Felt out of shape, but could have been rusty, it was 2+ months since last time. Except for 1 MU after wrestling Martin I don’t think I’ve even been on rings in this time.
Warmed up with tumbling, too bad I can’t do that more often … good warmup, but I get nauseated immediately when I don’t do it regularly.
Judging from what you see in the olympics you could conclude that the jumping in track & field is much more functional than the jumping in the gymnastics. It’s easy to find analogies to long & high jumping, not so easy to find any use for somersaults and backflips (other than to impress the girls).
But if you consider the most basic gymnastic vaults you get really primal moves, reminding more of parkour than competitive gymnastics.
Anyway … handsupported jumping could be considered just as functional as non-supported (track & field) jumping.
Dragged out all equipment and walked around more or less on random for 45 minutes, not resting much. Started with the hardest things I could (or could not) do, and switched to easier exercises when I failed. After 45 minutes I was doing very basic stuff.
15 minute break followed by 21-15-9 OHSq 40 kg & burpees in 4:26.
4xSome distance run (measured 400m by bike last time, but not sure if I ran a lamppost short today), 2 minutes rest. 64,1s; 67,3s; 68,5s; 69,1s. No squatting to give my knees a relative rest.
Practiced some handstands mixed with stretching. Stood close to 20 secs, followed by a complete failure and then two at 7-8 secs. Almost there?
Update 16/7: measured distance to 393.5m.
Talked to Martin today about ring training and excessive endurance training in the CF WODs. If focus is on CF as a sport, then doing extra-curricular activities hurts your performance – extra time and energy is better spent squat cleaning, muscle-upping and running than doing tire flips, backward rolls to support or swimming. I prefer to look for a wider stimulus than simply trying to max out on WOD performance.
Warm-up: tried doing a ring routine, was a bit rusty and failed in the end.
Backward roll to support – usually do these starting with lower rings, was harder to do when I had to choke up to false grip.
(Accidental L-Sit)
Forward roll to support
L-Sit – should have held it longer
Press to shoulderstand – good! Even better if I hadn’t straddled, but at least I didn’t touch the straps.
Backward roll to inverted hang – not too pretty
Back lever – sloppy, tired…
Cut dismount – tired, hands refused …
If I decided to nail this routine I would train for it by building it up from the end, first back lever+dismount, and then add an element at time.
In order to tweak the WODs after my preferences (but you could call it half-volume rest day or chickening out if you like 
) I did max rounds in 15 minutes :
Lunge walk 12 steps – trailing knee gently touching ground.
GHD Sit-ups 15 reps – touching floor with alternating hands.
Hip extensions 15 reps – tried to keepthe arch the whole rep, but I think I always do it this way.
Muscle-ups 5 reps – full extension at top, close to full at bottom. Kipping.
Result: 7 rounds + 7 LW
This felt good, everything unbroken except MUs, high pace all the way. If I’d gone the full time then I would probably have tore skin off both wrists and maybe gotten injury-sore abs the day after.
Quick repetition of gymnastic skills – glide kip, drop kip, single leg half circles, cut dismount, backward roll to support etc and some work on handstand, rope climb and back lever (done a good one once a couple of months ago, not today).
Lacked time so did as many rounds as possible in 15 minutes :
Press 21×35 kg – barbell touching chest between reps, not racking it. Cleaned from floor.
Back extensions 21 reps – unbroken.
5 rounds in 14:26
This is the current status of my handstand, I come up into the handstand almost every time, and most of the time I can stay 3+ seconds.
It’s not stable and it’s not pretty, but it’s not very far away either. (Elin in the wheelbarrow)
Eurosport sent top-3 of the mens event finals. I haven’t had time watching it except for the rings. Yuri won fair, but there was a frenchmen I’ve never seen (I’m not THAT into gymnastics) that did a victorian cross, twice(!), in pretty good form.
Today just felt weird, don’t know if I’ve gotten what the kids has (fever, coughing etc), or if yesterday killed my core.
Last days I’ve felt like I might have a cold coming up, but today was better (as good as it can be 5 in the morning).
Practiced rings for 20 minutes, trying to build skills for a routine. Managed to do a forward roll to support, it’s not supposed to be difficult if you can do reps of strict muscle-ups, but still a new skill.
Finished the workout with the thrust/pullup-circuit without overexerting myself, I think. We’ll see tomorrow.
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