WOD - 110214

Thanks guys, the muscleup transition is really the hardest part though.

ts00nami said:

Thanks guys, the muscleup transition is really the hardest part though.

Yeah, it looks SUPER tough. Haha, that table galimore was awesome, well done sir

Thanks for the info frits! Definitely going to work what you layed out in your post. Feel like I'm gettng close....

Warm Up:

-Ido's Shoulder Routines

-5 min HS work

FSP: (Testing week)

-FL tuck = 50s

-FL adv.tuck = 2 x 15s (playin around for a bit)

-Straddle L (bent legs) = 60s

-Straddle L (straight legs - low) = 30s (Holy crap that's hard, flexibility is horrible)

WOD:

3 sets of 1 embedded + FBE before moving to the next 3 sets:

3 x MU - 15s L-sit - Forward Roll + 1 Roseler, 2 x 2 tuck FL to shoulder stands (finally got the tuck FL in false grip!)

then...

3 x Inverted hang - 15s Straddle BL (last set adv. tuck) + 6 tempo circular arch ups (3 each direction)

then...

3 x Tuck FL pull - 15s Tuck FL + 6 Tempo HLL (at the top I drove toes to the sky as high as possible to mimic the Russian HLL as much as possible, didn't do straight body on the way down, was doing this from a bar without shoulders supported.)

Forearm/elbow soreness gradually subsiding. Lowered volume/wrist conditioning/massage/supplements seem to be helping.

Staying on low volume until soreness completely gone.

FSP Plank 2 x 15s

FSP Reverse Plank 2 x 15s

FSP Assisted Chin Hang 2 x 15s

FSP XR Support RTI 2 x 15s

FSP Arch 2 x 30s

FSP Hollow Arch 2 x 30s

FSP Diamond Push-Up Hold 3 x 20s

Tricep Extension (2lbs.) - Each Arm 30

Rice Bucket Circles (each arm, each direction) 2 x 25

Rice Bucket Squeezes 2 x 10

Dips - 1 set, 5 rounds, 2 reps each 2-2-2-2-1 (Last round was almost impossible, did a negative for the 2nd rep)

Jump to XR L-sit

20s Rest

Still working on strength necessary for muscle-up

5 Tempo Rows (5-1-5)

5 Tempo Diamond Pusups (5-1-5)

1 Inverted Hang to Tuck BL

20s Rest

5 Circular Archups (3-1-3)

Inverted Hang to Tuck FL

20s Rest

5 Archups (3-1-3)

10 Bridge Wall Walks 3-3-3.

Not full ROM

Wrist Conditioning

Dorsal Push-Ups (against wall) 10

Wrist Push-Ups - Fingers In (against wall) 25

Wrist Push-Ups - Fingers Out (against wall) 25

Finger Push-ups 10

Finger Hops 10